The Importance of Stretching

As injuries among young athletes are on the rise, one aspect of training that cannot be overlooked is stretching. Although stretching can be perceived as time consuming or useless, it is essential to maintain a healthy body for an athlete or non-athlete. There are many scientifically proven benefits to stretching. For example, stretching can improve flexibility and joint range of motion, combat joint pain, and help with injury prevention/rehabilitation. Specifically, stretching elongates muscle fibers, which releases hormones that stimulate blood flow which improves performance, reduces the risk of injury, and reduces the effects of inactivity or overuse. Increased blood flow brings more oxygen to the muscles and improves recovery. Additionally, stretched muscles are more impact resistant than unstretched muscles. On the other hand, stretching increases joint range of motion and combats joint pain by loosening connective tissue and increasing the release of synovial fluid (joint lubrication). This reduces the risk of muscle tears, decreases inflammation, and relieves soreness. Stretching also improves performance in physical activities. Studies have shown that stretching improves dynamometer-measured power (essentially the output of force the muscles produce), running/jumping performance. 

Although there are many benefits to stretching, stretching improperly can have an adverse effect. Stretching improperly can cause tendon damage, inflammation, decreased blood flow to muscles, and nerve damage/irritation. For example, if a muscle isn’t warmed up with physical activity, it isn’t as pliable. Therefore, the risk for a muscle tear increases. Overstretching will also negatively affect athletic performance. A multitude of studies have shown that overstretching decreases dynamometer measured performance and increases the risk of injury. 

With all these risks and benefits, knowing how to stretch properly is a valuable resource. In sports that require flexibility, static stretching is recommended. For sports that involve running and jumping, dynamic stretching is recommended. However, one form of stretching that should never be performed is ballistic stretching. Studies have shown that ballistic stretching (jerking/bouncing motions that extend a joint outside its range of motion) increases the risk of muscle strains, tears, tendonitis, and joint sprains. 

Based on the research I compiled, a general stretching routine I would recommend stretching two to three times per week minimum. This could involve targeting major muscle groups such as the calves, hips, back, neck, and shoulders. Static stretches should be held for 15-30 second reps for 2-4 sets. Additionally, the stretches should be targeting muscles used in the specific activity being performed. For instance, muscles located in the lower body should be stretched before running. However, please do not take my recommendation as official medical advice and always consult a physical therapist for specific instruction. Overall, establishing a stretching routine shouldn’t be overlooked, by both athletes and non-athletes. (National Library of Medicine, Mayo Clinic, Harvard Health Department)