What’s the first thing you do when you get to the gym? This probably includes some basic, static stretches for the muscle groups that you are going to be exercising that day. Myth 3: Stretching before you exercise will prevent injury. Recent studies caution people away from stretching before workouts, suggesting it actually impedes your body’s performance. You Should Always Perform Static Stretches Before Exercising Most people believe this stretching myth, even though it’s been proven time and time again to be untrue. According to this research, runners run more slowly, jumpers jump less high, and weight lifters lift more weakly by stretching, without significantly ensuring against injury during their exercise. Get weekly emails of the latest news from HealthFeed. Before we get into answering these questions, it’s important to understand the two main types. before your muscles have warmed up — isn’t just useless, it can actually cause harm. However, this is actually a myth. What if stretching before your workouts provided little to no actual benefit? If you’re over doing it there is a possibility you can irritate your muscles. Myth busted. Thirty years later and after volumes of research, confusion still exists whether it offers potential benefits before exercise. While it is still commonly recommended to stretch after exercise, it may not be as protective as we thought to stretch before exercise. It's the most dangerous type of myth because there's a kernel of truth in it, Hutchinson said. You may have heard that stretching before your muscles are warm is a bad idea. Many people believe that if you stretch before exercise it will reduce your risk for injury. Apparently, it’s not that simple. It’s important to stretch to maintain healthy joints and have appropriate mobility for physical activity. Sure, you can hold the stretch for 30 seconds, but you don’t have to. Fact #4: Static Stretching is Best Done After a Workout Gentle stretching after a workout is fine. stretching Overall, stretching both before and after exercise is thought to offer a minor reduction in soreness but no significant protection against injury. Myth 5: Stretching Before Exercise Prevents Injury This particular myth is contentious. researchers believe they have debunked a myth about the perceived importance of stretching before jogging hundreds of millions of joggers around the world perform static stretching exercises before going for a jog it is a daily ritual that can be seen in parks and streets everywhere however researchers from la trobe university in melbourne australia say there is no evidence to show that stretching improves … Next up, let’s take a look at the performance claim. This will put your muscles through the full range of motion that you will be working them in, and properly prime you for the later, heavy sets. False. Well, before we get mired in baseless speculation here, let’s start by taking a look at some of the benefits that this practice allegedly offers. Stretching before a workout might cause an injury. Myth 5: Stretching Before Exercise Prevents Injury. Historically, it has been generally accepted that stretching decreases the risk of injury. Myth – Stretching Before Exercising Prevents Injuries By Dr. John Amundson, PT As a Physical Therapist, I get a lot of questions about stretching. researchers used the results from 5 controlled studies, researchers concluded that it had absolutely no effect on either one, 2010 study on Australian football players. But, really, the entire process takes less than 10 minutes (resting 1 minute between each warmup set), and after those 4 sets you’ll find that you are far more ready – both physically and psychologically – for your main sets. The most likely reason is that holding the stretch tires out your muscles. Let’s take a closer look at what stretching is, when to do it, and debunk 3 of the most common myths about stretching. Now, if you haven’t been warming up properly before, this may sound like a lot of sets to do before your actual workout…. Ok, so now that we’ve hopefully established that many of the traditional benefits don’t apply, what are we left with? We were sure to stretch before we were hit in the head with a dodge ball!! These are: Static and Dynamic. Myth #4: Stretching Before A Workout Prevents Injury This myth is wrong! Let us know your thoughts in the comments. In fact, some studies have associated stretching before exercising with an increased risk of injury. Still, even in these cases, static stretching will be more effective if it is done after the exercise, not before. Again, this makes me think of my high school gym class. A recent study now You can safely do away with it. If you’re like many guys, you might start out by doing a little bit of stretching. What’s the first thing you do when you get to the gym? First, we were all supposed to bend, hold and repeat before we even thought about running , lifting weights or biking. Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature Objective: To evaluate the clinical and basic science evidence surrounding the hypothesis that stretching immediately before exercise prevents injury. Before you start stretching it out—or doing any other warmup, for that matter—check out the most common misconceptions Taylor hears about warming up. It’s crazy! Stretching after exercise, magic or myth? Myth #1: You should never static stretch before a workout. You may have grown up hearing this one, but it can actually do you more harm than good. Exercise Myth #1: You must stretch before you exercise We often hear that it is important to stretch before exercise. Still, even in these cases, static stretching will be more effective if it is done after the exercise, not before. Warm up by walking before cardio or doing light weights before intense training, and do stretch after a workout. Static stretches are generally held for 30-60 seconds and while it is true they can help with flexibility, they may not be the most beneficial prior to a workout. And, really, this makes perfect sense… Find a doctor or location close to you so you can get the health care you need, when you need it, 50 North Medical Drive Salt Lake City, UT 84132. Evidence suggests that acute stretching immediately before exercise can have a negative effect on performance due to the physiological changes seen in the muscle and the decreased ability to store elastic energy (Wilson et al, 2010). A recent study now shows that people who stretch before their exercise routines are not exempted from the danger of pulled muscles. “Chris, all of that sounds reasonable, but I feel like I should be doing something before attempting to lift heavy weights.”. This applies to various different sports – and, of course, gymnasts who rely on comprehensive static stretching routines to develop their flexibility. Gabby Gonzales. MYTH #1: YOU ONLY NEED TO STRETCH BEFORE OR AFTER A WORKOUT, NOT BOTH Fact: It’s important to stretch before and after a workout. This probably includes some basic, static stretches for the muscle groups that you are going to be exercising that day. Try doing dynamic stretching or moving while you stretch. Researchers believe they have debunked a myth about the perceived importance of stretching before jogging. running Myth: Stretching prevents injuries. The first question here is why do you stretch? MYTH #4 Doing long, slow stretches before exercise can help prevent injury. The problem, however, is that none of them are true – at least as they relate to static stretching before working out. Exercise Myth #1: You must stretch before you exercise We often hear that it is important to stretch before exercise. But when studies have compared rates of injury or muscle soreness in people who stretch before exercise and those who don't, they have found little benefit to stretching. The percentage who’ve heard of it: 82%. according to this comprehensive 4-week study on dynamic warm-ups. #7 - Stretch before you exercise The most efficient time to stretch is after your exercise when your muscles are warm, especially if you are working on flexibility. Myth: Always stretch before your workout Fact: Do the right type of stretches before your workout. Also studies have shown that stretching before exercise does not help prevent injury during exercise. Fact: There is also the misconception that because it isn’t ideal to perform static stretches before a workout, that this type of stretching is “bad.”. Static stretching before exercise can weaken performance, such as sprint speed, in studies. Theoretically, stretching before exercise should make the muscles more pliable and less likely to tear. And if that is your inclination, you would be completely right: you should be doing something to warm-up before you start your proper sets. Myth #1: Perform static stretches before you work out to prevent injury Many of us learned to perform static stretching prior to workouts. Research suggests that stretching before exercise makes your muscles weaker and slower (PDF, 516kb), even though you might feel looser. Myth #1: You should stretch before your workout. If we should always stretch before exercise? Derek Carter, a Manhattan Beach, California-based personal trainer and certified strength and conditioning specialist, believes in doing dynamic stretches to warm up for a workout and static stretches to recover afterward. If you’re like many guys, you might start out by doing a little bit of stretching. Not very likely. Let’s examine this myth one gender at a time. If you’re having pain and stretching provides some benefit but nothing long term, you may want to focus on strengthening those areas instead. Will static stretching make you stronger, helping you lift heavier weights? Fact: The thinking goes that loosening your muscles up pre-workout will make you nice and limber, thus minimizing the chance of any muscle tears or pulls, but a 2007 study published in the journal Research in Sports Medicine debunked that notion. help reduce the chance of your getting hurt. You’re a PT – nice. Do you stretch before lifting weights? Myth #1 Stretching makes you weak. While stretching you want to feel moderate discomfort, but not pain. Experts have flip-flopped on static stretching (those moves you hold for long periods of time) for decades. First off, a study by Mojock et al. While a good stretch session after a taxing workout might give your muscles and joints some immediate relief, research shows that static stretching, whether done before or after training, has little effect on preventing delayed onset muscle soreness (DOMS). Stretching Before/After Exercise Reduces Muscle Soreness. It is simply a widespread myth that it helps that has been promoted by fitness instructors and personal trainers simply because they were told it was a good idea. Myth: Stretching helps your body recover faster after a workout. Perhaps you were part of a sports team in your school years, back when stretching was a priority before practice started. Myth 5: Stretching Before Exercise Will Prevent Injury Advertisement This particular myth is contentious. Just remember to stretch consistently, when you stretch you want to feel a moderate stretch discomfort, and figure out what works best for you.” Dr. Jarvis. Dating back to the early 1980s, the practice of static stretching before exercise was widely believed to prevent or reduce the risk of injury, and to promote performance. Myth #2: You Shouldn’t Stretch Before Your Workout, Only After You may have heard that stretching before your muscles are warm is a bad idea. Perform light cardiovascular exercise for 5 to 10 minutes before stretching to prepare your muscles for activity. The best type of stretching to perform before your workout is dynamic stretching. exercise Myth #4: You need to stretch before exercise. Myth #5: Stretching Prevents Soreness This one is actually a bit of a mixed bag. pain. All clinical services and programs are part of University of Utah Health Hospitals and Clinics. Myth #2 Stretching should not be performed before exercise or sport. For the rest of us, however, who get most of our regular exercise in the gym lifting weights or doing cardio, static stretching just isn’t very useful. Stretching can take anywhere from 15–60 seconds. You always want to do a little moving around before you go into a static stretch session so that the muscles can get warmed up and are much easier to get a good stretch on. Instead of moving right into a weight that is challenging for you, start by doing 3-4 warm-up sets with relatively low weight. Hundreds of millions of joggers around the world perform static stretching exercises before going for a jog. Myth No. Whenever you exercise in a way that specifically involves flexibility, you should do some appropriate static stretches. Myth 2: Always stretch before you exercise. The myth is that if you exercise too intensely, you end up burning carbohydrates instead of fat. What are the actual reasons that we are supposed to stretch before working out? 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