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Stretching before we exercise and do any kind of sports has been a must-do ever since we were old enough to go for PE classes as kids. Our gym teachers, the coaches, and even doctors, talk about the importance of stretching before running, playing tennis, football, and even swimming. It became an essential part of warming up, and it was assumed to be good for our muscles, reducing any risks of injury.
Stretching was also said to reduce any muscle soreness after exercising. But then, are all kinds of stretching before a workout beneficial? What are the effects of static stretching, and should we continue to do it? In this article, we explore the various kinds of stretching and how it can benefit our performance in sports.
Stretching and its effects on flexibility
The question of whether stretching increases flexibility or not is a common one a lot of people ask, and it's hard to say it doesn't. After all, when you keep doing a certain stretch as often as possible, you find that you become more flexible over time.
There are two different kinds of stretching:
Stretching is a series of passive and active movements with our limbs to increase our muscle and tendon flexibility. Yes, it does increase the body's flexibility. When we do static stretching, we're elongating our muscles to induce tension. Static stretching is often done multiple times, up to a period of 30 seconds.
Stretching is usually performed before a training session or a game. Flexibility and mobility will increase when stretching is properly executed, and in other words, the more you do it, the more flexible you become.
Flexibility and endurance running
Stretching can improve flexibility when it's performed regularly, but in some sports, for example, in endurance running, there's an ongoing debate if runners will benefit from this. Some research has even shown that endurance runners aren't as flexible as non-elite runners.
The Running Economy suggests that inflexibility leads to improved performance. This is because when our leg muscles grow, it may also result in the decreased range of motion on the legs, which ultimately reduces flexibility. While the flexibility issue decreases, running efficiency, however, improves greatly.
That said, complete inflexibility isn't preferred either. As runners, you'd need a certain range of flexibility to reduce risks of injury. Runners need to be able to have a certain degree of flexibility in their legs, ankles, thighs, and arms when running. To prevent cramps, dynamic stretching is best before commencing an exercise, while static stretching is the best post-exercise.
Can stretching decrease muscle soreness and injury risk?
Muscle soreness after exercising is common, especially if you just completed really rigorous or unaccustomed exercises that your body isn't used to. This type of soreness is called Delayed Onset Muscle Soreness, or DOMS. Muscle spasms resulting from DOMs may reduce blood flow to the muscle, resulting in more injury. To prevent this, stretching helps to restore blood flow, prevent muscle cramps, and help the body release any tension in the muscles, ligaments, and tendons.
Apart from that, stretching can:
What else can you do after a workout to reduce muscle injury and soreness?
Even if you feel like you aren't thirsty or didn't sweat significantly, taking in a few sips of water after a workout helps cool the body down. You should begin hydrating within the first 10 to 15 minutes of ending your run or exercise. Your body would have lost fluids even if you didn't feel like it did, so replacing and replenishing them is ideal.
You may feel light-headed or even hungry after a workout. This is another reason why a quick water sip will help your body adjust to the energy level. Ingesting in a post-workout snack like a banana, peanut butter bagel, or a beverage like a protein shake or even chocolate milk can help balance your body's energy storage. Muscles are most responsive to rebuilding on glycogen within the first 30 minutes after a workout or sports. If you're snacking, go for snacks with a 4 to 1 ratio of carbs to protein. Eating the right snacks after a workout can help reduce muscle soreness and stiffness.
Dynamic stretching or movements are good before a workout. Dynamic stretches include lunges with a twist, jumping jacks, knees to chest skips, and high kicks. Static stretches should be done 25 to 30 minutes after a run or workout. Once you end a workout, walk to get your heart rate to slow down, drink a sip of water, or take a bite out of your granola bar. Once this is done, get down to stretching. Your stretch session should last about 10 to 15 minutes, and it's good to start with the major muscle groups or the muscles that you used mostly for your workout.
A warm bath is always a good idea. Once you get home, take a warm or hot bath with Epsom salts and a few drops of https://elitehealthproducts.org/product/zilis-ultra-cell-topical/. Hemp oil has been known to help relieve muscle pain after exercise, while Epsom salt helps release toxins and relax the muscles. Plus, the warm bath will help you get ready for a good night's sleep.
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