Stretching recommendations are clouded by misconceptions and conflicting research reports. Many people generally believe that the more flexible you are, the better your muscles perform. Therefore, a mild warmup prior to stretching makes the stretch routine more effective and less evasive, which helps prevent soreness and injury, increases range of motion and improves performance. Does stretching prevent injuries? Warm-up (low intensity activity prior to exercise or sports) appears to reduce injury risk. It’s important to remember, as with any exercise, to do it correctly. Does stretching prevent injury? However, little or no scientific evidence supports the practice, and recent research suggests that stretching, which increases flexibility beyond that needed for sport-specific movements, may cause injury. Clinical Journal of Sport Medicine: Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature. Press question mark to learn the rest of the keyboard shortcuts. WASHINGTON — Stretching does not live up to its reputation as an injury preventer, a study has found. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. At best, a person would need to stretch for on average about five or six years to have one muscle tear or related injury prevented. The answer is that it still has yet to be determined, but it significantly depends on the sport, workout, and movement. The total injury rate was almost the same between two groups; however, the incidences of muscle/tendon injury and low back pain were significantly lower in the stretching group (p < 0.05). The short answer is not really, but it significantly depends on the activity. While many experts have concluded that stretching may not reduce the risk of injury, stretching does have other benefits whether you are a fitness enthusiast or not. A common belief is that stretching before and after a workout can be an effective way of helping you to reduce the risk of suffering a painful injury during, or after, you exercise. Studies show that static stretching before exercise will impair muscle performance and can increase the risk … Reddit's rock climbing training community. Stretching was, and for some people still is, thought of as an important ritual to perform before exercising to help avoid or decrease the risk for injury. Is this good? Pretty remarkable for recovery/finger health IMO. People who stretched were no more or less likely to suffer injuries such as pulled muscles, which the increased flexibility that results from stretching is supposed to prevent , researchers found. Stretching incorrectly or in the wrong way could increase your risk of an injury and even impede performance. The usual stuff: sleep lots, eat well, exercise. Data sources and selection: MEDLINE was searched using MEDLINE subject headings (MeSH) and textwords for English- and French-language articles related to stretching and muscle injury. Hyperbolic Stretching Review-Help you Flexibility and Strength . You always hear the fitness trainers and coaches talk about how it’s the most important thing in a workout. However, some people are now questioning what role stretching has in preventing an injury. Stretching before exercising does not seem to confer a practically useful reduction in the risk of injury. We collected injury data from medical records and assessed the incidence and the location of injury. ELI5: Why is stretching so important to a workout? Although stretching may not have as large a role in injury prevention as believed, it may hold a small role. I noticed if I've been pulling hard with a finger so it aches a little, and I gently pull it outward, it feels instantly stronger and less painful/tight. Despite the minimal effect on injury prevention, researchers found that stretching before and after workout did lower soreness in the used muscles and tendons. I believe most people would assume that stretching before exercise is a must do thing in order to prevent a sport injury and that stretching is a type of “warm-up” routine before exercising. It seems like a simple question, yet I never see much on it. Here are four stretches that can help reduce injury risk by improving both flexibility and mobility. This means the muscles and tendons must respond quickly. Dynamic stretching, where the muscle being stretched remains in motion, theoretically hold more potential to … . Looks like you're using new Reddit on an old browser. You can find the details,results of use and Customer testimonials from the official video. If anyone knows the actual mechanics involved here I would be especially interested to hear what you think. Is there any risk involved with this? 76% Upvoted. Although stretching exercises can prevent muscle injuries and enhance athletic performance, they can also cause injury. Dedicated to increasing all our knowledge about how to better improve at our sport. While all sports and activities have inherent risks and some injuries are unavoidable, a proper warm-up before activity (which may or may not include stretching) is the best way to reduce the risk of injury. Like if my muscles are always pulling just a little on my tendons, then they may not be able to recover as well. So, this stretch from Tom Randall might be helpful if you have a tight forearm. (Strength of Recommendation [SOR]: B, based on meta-analyses of lower-quality randomized controlled trials [RCTs].) The only time that stretching may help is if the forearm muscle is so tight that it is not letting the tendon go loose enough to heal. If you participate in high-impact sports that require much bouncing and jumping, such as basketball or football, stretching may be a good thing to continue. How much does a good stretch go towards keeping injury away? Research has shown that it doesn’t warm you up, prevent soreness or injury, contribute meaninfully to rehab, enhance peformance, or physically change muscles. Should I stretch my fingers to prevent injury? Contrary to old beliefs, pre-workout stretching does not necessarily prevent injury. Sportsmetrics™ ACL Injury Prevention Program, Injury Prevention After A Previous Injury. I get a similar effect from hanging on a large (25ish mm) edge. Let’s go over the different forms of stretching: Part of the series: How to Work Out Properly. Take a look at this finger warm up for climbers. Stretching doesn't seem to reduce injury — at least according to the tests we've conducted so far. The use of stretching to prevent injury, off-set muscle soreness, and improve performance has been widely accepted and promoted in sports. Objective: To evaluate the clinical and basic science evidence surrounding the hypothesis that stretching immediately before exercise prevents injury. save hide report. Or should a stretch look more like just pulling the fingers back? Does Stretching Prevent Injuries? How should I do it? 11 comments. For those who do not participate in high-impact sports, stretching will not prevent an injury. Taking an aggressive approach to stretching can cause you to overstretch the muscles which can lead you back to strains and muscular pulls. Is it believed that warming up the muscle fibres, improves their elasticity, making them longer and more flexible. According to the bulk of the medical literature, injury prevention is being considered in the context of sports-related injuries, and the type of stretching that is mainly discussed is passive static stretching. Pulled Groin Or Sports Hernia? This study found that there was no overall reduction in injury-ris and that the effect it had on reducing overuse injuries was very minimal. Despite its lack of evidence, stretching still has been proven to lower soreness after an activity, as well as improve range of motion and help muscles work more efficiently. I stretch mine fairly regularly, but honestly I feel like the skin stretch is what feels like. Next, down the hierarchy are strengthening exercises that show some benefit of preventing … I sort of understand the warm up stretch, but help me out reddit! The answer is: Maybe, but not for the reasons you might think. Mythbuster Fact or Fiction: Stretching before a workout to help prevent injury? Let’s take a look at a few examples. 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