12 Myths About Stretching, Busted

By Laura Schwecherl

Used to getting loose and limber before going on a run? It may be time to think twice about reaching for those toes. There's a good chance we're stretching out the wrong way or for the wrong reasons. It's time to debunk the biggest stretching myths, so we can bend, flex and stretch -- the right way.

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Comments

[ashetarov]

12:39 AM on 01/24/2012

Terrible article. References to "research" without links to the relevant studies? Quotes/recommendations from trainers without links information about them? Conflicting and contradictory recommendations/interpretations throughout the article? This is an example of lazy and ill-informed "journalism".

I am a nationally certified personal trainer with over seven years of professional experience, specialized expertise in corrective exercise and performance enhancement, and extensive study of 10 types of stretching methods and how to teach them. I am also a nationally certified massage therapist who routinely uses stretching with non-athletes and athletes at all levels (from beginner to Olympic). I teach my clients how to use use various methods to meet their individual needs, and I teach classes on stretching to personal trainers and massage therapists.

Most of the information in this article is wrong or so diluted as to be virtually useless. Next time, cite the research properly so thinking people can read, discuss, and interpret it themselves.

[nohopepope2187]

04:04 AM on 01/23/2012

STRETCHING and WARM-UPS are cohesive, but essentially they have separate goals. Stretches maintain flexibility of the muscles and joints, and warmups give your muscles a "head start" on whatever activity they will be preforming. Stretches are often incorporated into warm-up exercises, but warm-ups are only necessary prior to exercising. However, stretching is important even on days that you do not plan to exercise, so that you maintain (or develop) the flexibility to execute your exercises properly.

Stretching AFTER exercising is important as well because your muscles will contract as your body starts to cool down. Stretching after exercises will HELP keep your muscle tissue from contracting too fast and cramping. The amount of time you need to spend stretching before or after exercising depends on the temperature (more time is needed for cooler temperatures,) the degree of your exercises, and other factors such as age, body type, ect.

'Forced stretching' isn't beneficial at at; pushing yourself too far, such as 'bouncing down' to touch your toes, stretches your muscles faster than they should be and can cause injury. Essentially, if you force stretch you can wind up with he same injuries that your were trying to prevent in the first place! This does not mean that you shouldn't go 100% (or even 110% when you are confident in your abilities!)

As everyone is different and therefore has different needs, I'd recommend you do your own research and talk to a professional if need be. Good luck.

[nohopepope2187]

04:08 AM on 01/23/2012

Another key point is that stretching only is NOT a substitution for warm-ups, prior to exercising.

[tjamman]

10:19 PM on 01/22/2012

Whoever you are using for the model for myth #3 is STIFF AS A BOARD!!

America NEEDS to slow the hell down and learn to S T R E T C H !!!

Every culture the world over is more flexible than us with our Lazy Boy Recliners and over stuffed couches.

The cultures where people sit ON THE FLOOR are cultures that produce FLEXIBLE people!

Most Americans can no longer touch their toes by age 11.
Not with out serious remedial stretching.

Most "third world" peoples can do this simple feat throughout their entire lifetime.

We are truly Stuck On Stupid with our relentless pursuit of muscle mass and competitive advantage...

[lumisheljr]

09:56 PM on 01/22/2012

I'm a Football Baseball and Track coach. And I do not allow my Athletes to stretch at all. There are a lot of study's that show it to be a complete myth and waste of time without any benefit.

[tjamman]

10:04 PM on 01/22/2012

And most, if not ALL, American professional athletes wind up with broken bodies.

Oh yeah, YOGA, for one discipline rooted in STRETCHING.
"A complete myth and waste of time".

The pain drug industry salutes you!

[Jampa]

11:24 AM on 01/24/2012

They end up with broken bodies because of the violence of the sport and because they DO NOT stretch.

[nohopepope2187]

03:26 AM on 01/23/2012

As a combat arms Soldier who's been through rigorous training, carried a lot of weight in the heat of Iraq, and done physical training at least once a day for many years, I URGE you to reconsider your stance for the sake of your athletes. Stretching increases flexibility of the muscle and joints (knees, spine, ect.) in the same way that warm-ups help prevent cramps, spasms, and injuries.

[jlkitts]

07:18 PM on 01/22/2012

"jet out" ? "frankensteins" ? skip the jargon. please.

[buminthesun421]

06:20 PM on 01/22/2012

I found that avoiding contact with other human beings is the best way to prevent injury.

[anibeth46]

06:19 PM on 01/22/2012

That is so true! In fact, ' forced' stretching doesn't make me flexible, We are so used to thinking that stretching is a way to properly conditioned our muscles but in fact that it really doesn't help but it increases the spasm associated with improper techniques used for reducing muscle cramps or to relax the muscles. In order to prevent muscle pain, other workouts should be used as an alternate to 'forced" stretching. And what we need is a workout tip to help properly condition our muscles without encouraging muscles to engage in unnecessary spasm.

[tjamman]

10:22 PM on 01/22/2012

You have obviously been taught improper stretching techniques.

Take time to stretch properly.

Take time to proofread as well. Your sentence structure is giving me EYE spasms!

Doing things the RIGHT way is what is beneficial.

[gfgarv]

05:56 PM on 01/22/2012

Another life altering article.

[jontrentj]

04:56 PM on 01/22/2012

Myths...nothing but Myths.

[nohopepope2187]

04:53 PM on 01/22/2012

All this is just common sense to those who've actually ran more than once in their life.

[jlkitts]

07:20 PM on 01/22/2012

great, that would be the 0.015 % of you. The rest of us could use a little help, not exericse snobbery.

[nohopepope2187]

03:09 AM on 01/23/2012

Staying in shape isn't a 'fad' - it's a lifestyle. I can't help it that only "0.015%" of people take the time to exercise, while the rest stuff their faces at McDonald's and wonder why they're in danger of dying from cardiac arrest.

My statement wasn't snobbish. Even those that aren't interested in staying in shape have the means to access the "common knowledge" information in this article (at least, the parts of it that are correct.)

[JamesCipriani]

04:45 PM on 01/22/2012

There are some extremely valuable points to this article. Warm-ups are an all to overlooked concept in working out. When done properly, they reduce the chance of injury as well as prime the body for an enhanced performance level. But like Myth #4 states, static stretching is not the way to go. It's akin to taking a rubber band out of the freezer and pulling it. The elasticity is diminished in a cold state, so you could do more harm than good.

[tjamman]

10:11 PM on 01/22/2012

Don't be silly!

There's absolutely nothing wrong with static stretching!
Just do it SLOWLY.

Dynamic stretching too is a necessity.
But that TOO has to be done slowly at first, before ramping it up.

Stopping cold, without any stretching is an invitation to disaster.
Not necessarily right away, or at first instance.
But it builds up.

You are building VERY bad habits by working out without stretching.
By LIVING without stretching!


America is just too too hung up on competition. Only what leads DIRECTLY and IMMEDIATELY to enhanced performance results is considered.
Only what can be proved in a laboratory study with rats.
Everything else is typically "a waste of time".

So yes, DON'T "waste time" stretching.
You'll have plenty of time later in the rehabilitation ward.

[JamesCipriani]

06:19 AM on 01/23/2012

You are mis-construing my words. And the words of the article. I never said don't static stretch. Nor did the article. The article (if one reads it thoroughly and not just the headlines) states very clearly the benefits of stretching. There is a time and place for it. And first thing as a warm-up AND as the sole part of a warm-up is not it. Getting the core temperature of the body up and getting all muscles and joints warmed up through progressive flexion AND extension as well as some progressive resistance is the way to go. Foam rolling and dynamic warm-ups are far superior. Static stretching as the sole portion of a warm-up is not effective or efficient. So yes, there is a place. After the workout being the most effective area.

And if your philosophies don't agree with what I'm stating...then I guess we will agree to disagree.

[natal plum]

04:21 PM on 01/22/2012

Actually myth # 5 is a golden rule of running. Go for a nice long jog or run before a race. The lighter cardio is the best pre-race workout you can do. Stretch AFTER the race. Best stretching exercise is to run before the race. Going for a mile or two run gets you in a good frame of mind and gets blood flowing to the muscles. The longer the run the better. Stretching aggravates your muscles before a run.

[houseiowapark]

04:13 PM on 01/22/2012

I learned in my bodybuilding days to drink a lot of water and walk a lot to relieve soreness. Moving up in free weights(adding more weight) can cause a lot of soreness. soreness is caused by lactic acid. Drink lots of water and by all means, stretch and walk.
Stretching is a good thing and do what suits you.

[jontrentj]

04:59 PM on 01/22/2012

so now ur fat and out of shape?

[houseiowapark]

05:34 PM on 01/22/2012

Not fat or out of shape but no longer competing and older. All natural bb and no steroids.
Are you fat and out of shape?

[houseiowapark]

05:39 PM on 01/22/2012

Never been fat or out of shape. You?

[dewey6]

07:14 PM on 01/22/2012

lactic acid is out of the system an hour after the workout... muscle soreness is caused by micro-tears in the muscle tissue, NOT by lactic acid build-up... the pain coming from lactic acid is a natural occurence of oxygen debt from anaerobic exercise... your body's way of telling you to back-off a bit... water, stretching, and walking (as a cool-down) is essential in any exercise program

[kasel1]

04:06 PM on 01/22/2012

"studies show..." What studies show is that MOST researchers don't understand statistics or methodology. As with most articles, you need to take this writers claims on faith, or reject them totally since you have no way of knowing the validity of the research unless you go to the source itself and check out the data.

[nohopepope2187]

04:09 AM on 01/23/2012

Well you've done went and got yourself F&F for having the same mentality (on this matter) as me!

[Carl Caroli]

11:26 AM on 01/20/2012

I find a hot tub is the best thing to relax achy muscles. Not too hot, or over done, of course.

[nohopepope2187]

04:54 PM on 01/22/2012

Add some salts and BAM! Instant heaven

[jontrentj]

05:00 PM on 01/22/2012

with a hot woman in it.

[tjamman]

10:14 PM on 01/22/2012

Not a lot of room in there!
Let her do hers FIRST and have a hot woman waiting for you, IN BED, when you get out!