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Effectiveness of Stretching
Effectiveness of stretching: When and How?
Athletes have long known that stretching needs to be a main priority in any workout regimen. However, there have been many misconceptions about when and how to implement the most effective regimen. Current literature finds that one static stretch of 15-20 seconds per day is sufficient for most athletes. Applications of heat and ice improve results, but only if applied during the stretch. There are however varying protocols dependent on healthy and injured tissue.
Stretching has long been an integral part of an athlete's preparation for active exercise. Ultimate goals for stretching are to decrease risk of injury, relieve pain associated with stiffness and improve performance.
Stretching benefits are directed toward decreasing muscle stiffness and increasing overall joint range of motion. It has been theorized that with stretching you can prevent overuse and acute injury. Current studies have now established that stretching promotes an increase in range of motion. However, it tends not to reduce the risk of acute injury.
Stretching should be utilized before activity (pre) but first there should be a short duration of warm-up time. Ideally speaking it is most productive if the application of moist heat accompanies the stretch. Realistically we all know that moist heat isn't always accessible. Therefore, recommendations of 15 to 30 second stretches to each muscle will give optimum results. After activity (post) one should concentrate on applying ice while stretching individual muscles at the prior rate of 15 to 30 seconds.
A few stretching methods exist which people use. There are static, ballistic (bouncing), and proprioceptive neuromuscular facilitation(PNF). Which of these are found to be the most appropriate types? Ballistic type stretches are the least beneficial. Stretching in this manner may cause injury. Static stretching includes holding a stretch for a certain period of time. As discussed this does seem to promote the most benefit on a daily basis. Overall PNF stretching has resulted in greater increases in range of motion.
There are several types of PNF techniques; the agonistic-contract-relax method seems to be most effective. This requires passive(assisted) stretching to a muscle group(i.e. hamstring) and shortening of another group(i.e.quadraceps, hip flexors); this would be followed by maximal quadraceps contraction and passive holding, followed by relaxation, other methods are contract-relax and hold-relax (isometric) techniques.
Important points to understand and to begin immediate application would include the following. (1)Heat, ice, and warm up all increase the benefit of stretching to increase range of motion. However, only warm up is likely to prevent injury. (2)Even though one 15 to 30 second stretch is sufficient in most people, longer periods of time or more repetitions are needed in some people, injuries, and/or muscle types. (3)PNF stretching is considered the best form of stretching for increased range of motion. The technique may aid in performance, but theoretically it increases the risk of injury when compared with static stretches.
Jeffrey T. Kemmet has been a chiropractic physician in Loveland, Ohio for the past 11yrs. He graduated from Northwestern College of Chiropractic in Bloomington, Minnesota. He works with several local athletic teams in management of sport related injuries. Education and promotion towards injury prevention has always been deemed of most importance. For more information on stretching contact Jeffrey Kemmet, D.C. at 513-683-1052.
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