Training Room
Does Stretching Prevent Injury?
Inteview with Dr. Jon Koman, M.D. - LifeBridge Health Sports Medicine
Question: Does stretching prevent injury?
Answer: This is a very controversial topic in exercise and medicine. The information found suggests that stretching should be an important part of exercise. Alone, it may not prevent injury however it does increase your flexibility which can be a component in overall health and well being.
Stretching can prevent injury
According to some physicians at LifeBridge Health, by stretching muscles and tendons, they become conditioned to a certain maximum length. When we play sports, our muscles need that conditioned muscle/tendon length to effectively compete. If our muscles and tendons overextend that conditioned length/flexibility, then there stands a higher chance of muscle/tendon tear. This is called a muscle strain, otherwise known as a "pulled muscle". Once a muscle is torn, it takes time for it to heal and flexibility is further compromised. To avoid this viscious cycle, pre-stretching/conditioning is universally accepted as a way to keep players active and not in rehabilitation.
Stretching Does Not Prevent Injury
Stephen B. Thacker, director of the epidemiology program office at the Centers for Disease Control and Prevention conducted a study that reviewed 361 research studies on stretching. The results, published in the March, 2004 issue of Medicine & Science in Sports & Exercise® (MSSE) concluded there was no evidence that stretching before or after exercise prevents injury or muscle soreness.
The study concluded that stretching does improve flexibility, but being flexible doesn't prevent injuries. Injury rates were higher for both the most flexible and and least flexible study participants than for the average participants. Most injuries happen when the muscle is going through its normal range of motion, so having an increased range of motion had no effect in preventing such injuries.
So....What are the suggestions????
To stretch or not to Stretch...that's the Question.
Warming Up
Stretching often goes hand in hand with warm-up exercises. Programs that combine warm-up, strength, and balance training with stretching have demonstrated effectiveness in the prevention of knee and ankle injuries. But the studies didn't separate warm-up and stretching. Warm-up exercises that take the body through the full range of motion that will be used in the sport or exercise are thought to be of the most value.
Should You Stop Stretching?
The CDC study concluded that there wasn't sufficient evidence to recommend people stop stretching, nor was there good evidence to suggest people start using stretching. The bottom line - if stretching feels good for you, continue to do it. If you don't like stretching, put that time into some warm-up and balance exercises instead.
