To stretch or not to stretch

Q: I have stretched before and after my workouts for years. Recently a friend said that she read an article stating that stretching was not beneficial and could even cause injuries. I have never been injured by stretching, but should I consider stopping or limiting my stretching for risk of injury?

A: To stretch or not to stretch, that is the question! This debate has been floating through the fitness industry for several years. The possibility of stretching causing injuries and not enhancing performance has placed a very important aspect of training in question.

Knowing WHY you are stretching is just as important as the type of stretching you are completing.

The reasons for completing a flexibility program should include increasing range of motion of joints, improving muscle imbalances and lengthening shortened muscles, all of which can affect overall body function. Posture, daily activities, fitness level and lifestyle all contribute to the muscle tightness and shortness, joint range of motion and muscle imbalances. A proper flexibility program can often encourage improvements in these areas.

Current injuries and hypermobile joints should be handled with care, and completing a flexibility routine during those instances is not recommended. Allow for current injuries to be rehabilitated fully before stretching that area. With joints that are extremely mobile, extending them past a normal range of motion to achieve a stretch can place the joint in a position for injury.

If you are exercising for general fitness, use the checklist below to perform a flexibility routine.

“Your body is better able to respond to flexibility training when warm. Ten minutes of cardiovascular exercise before stretching can help prepare your body.

“Focus on the areas that appear tight. Complete several stretches for each muscles group. If you do not feel tightness within that muscle, proceed to the next muscle group.

“Remember that your flexibility routine will be a long-term project. Although you may feel better after stretching one time, it will take a continuance of completing your routine for your body to respond.

“Be cautious not to overstretch joints or muscles. Although certain stretches may seem uncomfortable, try not to be too aggressive; the objective is to decrease tightness, not induce pain.

“Flexibility training should be partnered with cardiovascular and strength training to provide a complete workout routine.

“Seek assistance if you are not confident with stretching techniques. Improper techniques CAN lead to injury to your joints and muscles.