Stretching is probably one of the most neglected components of fitness but is an important aspect of any training program. It is recommended that stretches should be carried out before and after exercise in order to reduce the risk of muscular injury and fatigue.
Ideally, before any activity the participant should undertake a warm-up and stretching routine. This acts to raise the heart rate preparing the vascular system for physical activity, as well as mobilising the joints and muscles.
A similar process should then be carried out after exercise. The warm-down will give the vascular system time to recover from the activity by slowly decreasing the heart rate back to its resting state.
Post-exercise stretching is used to help the muscles return to their pre-exercise length. During physical activity a degree of muscle tissue damage will occur and as the body recovers, new muscle fibres are laid down to repair the damaged tissue. This process can lead to stiffness and muscular restriction. Stretching after exercise can help to limit post-exercise stiffness and maintain good muscular length.
But should stretching only be associated with activity?
In short, No.
Muscular restriction can also occur as a result of poor posture, movement compensations and growth.
For instance, spending extended periods of time in a sitting position, whether at a desk working or on a sofa at home, can cause a shortening of certain muscles; such as the pectorals, abdominals, hip flexors or hamstrings.
If these restrictions are not released other muscles will lengthen to compensate for this limited range of motion. This can lead to altered biomechanics, overloading certain muscles and joints, leading to an increased risk of injury when we then try to carry out some of the dynamic movements associated with sport.
In children and adolescents, we must also consider the impact growth can have on muscular restrictions. As outlined in last months article on common injuries in children and adolescents, bone tissue grows at a faster rate than muscle and tendon tissue. Following growth spurts, muscular tension will increase as the tissue tries to catch up with the bone growth. This can stress the growth plates of the bone leading to a variety of issues categorised as ‘growing pains’.
There are a wide variety of different issues and injuries the body can be exposed to, but something as simple as regular, gentle stretching can help to combat the effects day-to-day life has on muscular restriction. This will help to maintain the mobility needed to enjoy our sport and exercise pain free.
If you are suffering from an injury, sports related or not and would like advice on a treatment plan, please contact the Drummond Clinic Team on 0871 221 9394.