For years people have stretched before activity under the premise that it will prevent injuries. But is there research to substantiate this claim?
Flexibility is defined as “the ability to move a single joint or series of joints smoothly and easily through an unrestricted, pain-free range of motion”.1 A literature review by Thacker et Al. in 2004 looked at various studies on flexibility and injury rates. They found conclusively that stretching was NOT significantly associated with a reduction of total injuries.2 Those most prone to injury were found to be either really inflexible or really over-flexible.2 So if you are in the mid-range of flexibility then you are less likely to have an injury compared to your over-flexible or inflexible peers! If you find yourself excessively inflexible, a selective stretching program may prove beneficial when performed regularly at non-competition times (not right before exercise).
So if stretching before activity does not prevent injuries – What is a better alternative to prepare properly? Recently there has been a shift away from “static stretching” which is the typical slow, holding type of stretch which we are so accustomed to. The newest type of stretching that is increasing in popularity is “dynamic stretching” which involves stretching the muscle in a relatively fast-moving manner. Examples of this would be leg swings, butt-kicks, lunges, arm circles etc. The research is still accumulating, but the general consensus to date is that this is a much better way to prepare athletes for competition, and thus prevent injuries from occuring.
The take-home message would be to participate in activities that will get your body warm and mimic the motions and actions that will occur during the game, practice or exercise you are about to perform. Getting away from slow stretching and towards quicker stretching techniques will only help your athletes to avoid injury and perform at their very best.
In good health,
Dr. Scott Dunham
References
- Therapeutic Exercise: Foundations and Techniques. Carolyn Kisner, Lynn Allen Colby, F.A. Davis Company (April 2002), ISBN 080360968X
- The impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature. Medicine & Science in Sports & Exercise 2004 Thacker et al.
