All Torn Up

Sports injuries may occur for a variety of reasons. Contrary to popular belief, inadequate stretching is not the cause of all injuries. A true relationship between stretching and injury has never been conclusively proven because there are so many variables involved in causes of injury. Scientific proof involves controlling for all other factors that may contribute to, or cause, injuries — a difficult (if not impossible) task.

We have proof that stretching improves flexibility. A stretching program over a period of time — months, for example — can lead to an increase in range of motion. For those wishing to stretch before exercise, the conventional wisdom is that stretching should follow a mild warm-up, such as calisthenics, walking, very light jogging, or any activity that slowly raises heart rate. A warm-up will increase body temperature, which also warms the body's muscles and tendons. Warm muscles and tendons may extend more easily than cold ones, making them less likely to tear or pull easily. Stretching after exercise relaxes muscles and may prevent tightness. According to a British Medical Journal study published in August 2002, conclusive evidence does not exist to prove that pre- and post-exercise stretching reduces soreness; however, some people feel better after stretching.

Three types of stretching exist: ballistic stretching, which involves bouncing motions and is generally less safe and effective than the other types; static stretching, which involves stretching a muscle to the point of resistance (when you feel the stretch, not the pain); and, proprioceptive neuromuscular facilitation, which uses alternate contractions and stretches of the muscle.

It's difficult for Alice to recommend specific stretches because she does not know what sports you play and what your weightlifting routine involves. Stretches should be specific to a person's sport or physical activity so that flexibility and range of motion are improved in the muscles and joints used in an exercise routine.

Key Points on Stretching

Stretching may or may not prevent injury.
Over a period of time, regular stretching will improve flexibility.
Improper stretching can cause injuries.
Stretch after a warm-up. A higher core body temperature will increase muscle
and tendon extensibility.
Stretches should not cause pain, but should be felt (i.e., as some tension).

For more information on this subject, check out the October 1995 Penn State Sports Medicine Newsletter and Bob Anderson's book, Stretching.

Alice