Can Stretching Reduce Injury?

There are many reasons to stretch, as well as ways of doing it - and we really should stretch in accordance with what we want to gain from the exercises. Our goals will also determine the best stretching program to follow. Stretching needs to be goal-related, so stretch for the activities you do - or for general health - but know why you are doing it and how you should be doing it.

Yoga stretches are excellent and have benefits beyond flexibility. But Yoga is not the most effective way to get flexible. Martial artists, for instance, don't have to be exceptionally flexible; they just need effective, repeatable flexibility to suit their functional and training needs - which will vary from style to style. I have covered the aspects of what is probably appropriate flexibility for martial artists in the 2007 magazine article linked to below:

http://idaimakaya.com/flexibility.aspx

As for the stretching and injury link many people seem to refer to, there are some inconsistencies in what has been stated in various circles, so for the purposes of this discussion we are to rely on genuine medical studies (as opposed to dogma and anecdotes given by various personal trainers). Stretching has been shown to reduce injury incidence in large scale studies on runners. This 'evidence' is probably irrefutable. However - what type of stretching do we refer to here? There are 3 main things to be aware of in relation to injuries and stretching:

1. Static stretching, as part of a warmup, INCREASES injury incidence. Dynamic stretching is ideal for warming up, however.

2. Stretching after training is the most convenient approach to developing flexibility and takes about a fifth of the time required if you stretch as a separate workout (many people just don't have the time to stretch as a workout on its own, anyway). Stretching after training has also been shown to reduce injury incidence in scientific studies on runners, as alluded to earlier.

3. Although stretching after training reduces injury, while stretching before training increases it, there are 2 ways to stretch. If you use isometric stretching (PNF) the injury protective effect after training is much greater than relaxed stretching will give - even if you use the same exercises.

Lastly, although isometric stretching is more effective for developing flexibility and reducing injury, relaxed stretching works best when you have trained very hard and the muscles are totally exhausted. Doing further strength training at extended motion ranges (PNF stretching, in other words) is pointless and difficult to do at times like that.

There are many hypotheses for why stretching may or may not reduce injury under various circumstances - however, science must work backwards from observations and observations (studies) have shown that injuries reduce when you stretch at the end of a workout.

Those of us who stretch ourselves may have documented the effects it has had on us and will be aware of the various methods that work well and those that don't - but it helps to have access to proven best practice and most people who stretch don't seem to understand how it works and actually risk getting injured by the stretching itself.

Stretching, as a workout on its own, brings its own risks - as well as rewards. Short stretching sessions (at the end of other workouts) have worked best for me (and many others) and because I have been able to make my body do whatever I have wanted it to do - with regard to its flexibility - I have little interest in any stretching routine which lasts more than 10 minutes (even if it does work) because I have not needed to use such long workouts myself and neither have the people who stretch the way I do.

I hope that's the sort of input/advice that you will find beneficial.

Kind Regards

Idai Makaya
www.idaimakaya.com