STOP STRETCHING! Research shows better alternatives for performance and injury prevention.
What is this episode about?
INTRO 0-1:58
Liz does Ceramics! And subsequently provides family members with awkward gifts as a test of their love.
Should Endurance Athletes Stretch?
A normal, healthy range of motion may surprise you. For decades, the fitness industry has pushed unhealthy ranges, and we still see that today at fitness studios, clubs, and on social media. Many well-meaning coaches, yoga, and fitness instructors believe they are doing the right thing because this is what they learned. It will take just as many decades to educate them and the public.
Despite what the fitness industry, Dr. Google, and some medical professionals still advise, stretching is rarely the answer or solution to your perceived tightness, muscle spasm, pain, or lack of flexibility.
Why do Muscles feel tight?
The feeling of "tightness" or muscle spasm is the body's attempt to stop further damage when it senses a problem. It is a defense mechanism like a fever when the body is fighting an infection.
Tight muscles stem from a variety of issues:
Injury
Overuse
Fatigue
Instability - this is a lack of strength or the ability to support the joints during a given activity.
Disease (joint or systemic) e.g., autoimmune, arthritis
Hypermobility (excessive joint motion) - these people should never stretch - motion is well beyond what is normal
Hypomobility (lack of joint motion) - this can cause damage to the joint during stretching - instead, PT will help you with this
Tension/Stress - a mind/body reaction LIZ example
Biomechanical dysfunction (poor body mechanics)
That's a long list! And most of the time, more than one of those items on the list coincide.
The Anatomy of Skeletal Muscle
There are different types of muscles in the body. We will talk about skeletal muscles—those that move our bones—as opposed to smooth muscle, which moves our intestines, for example, or cardiac muscle, which pumps our blood.
We can't talk about muscles without also talking about tendons. Tendons are the bridge between muscle and bone.
Skeletal muscle and tendon fibers are like rope - a series of bundles upon bundles. Skeletal muscle fibers consist of several proteins, such as myoglobin. Imagine little, tiny bridges that shorten and lengthen as you contract and relax.
Tendon fibers consist of collagen fibers. Imagine a crimped-up piece of paper—the crimps flatten as the tendon is loaded. Tendons are stiffer than muscles and have greater tensile strength.
Muscle tendon units create forces in two ways.
The unit uses elastic energy when running or jumping. It is much like stretching and releasing a rubber band.
The muscle-tendon unit can also use the stored energy in the muscle cells to contract and shorten the muscles, like in cycling or swimming. Some muscle-tendon units create force this way when running (e.g., extending the knee during the swing phase)
Three types of stretching:
Static stretching is a prolonged hold, longer than 5 seconds, that pushes past tyour current range of motion—imagine a long hold of yoga pose. Static stretching can be harmful, especially to an injured tendon or torn muscle (and remember, training causes microtearing). It will damage the fibers further. It can also damage the joints.
Dynamic stretching—dynamic movement within the current range of motion—example: standing hip circles. I like to use the word dynamic mobility exercises instead of dynamic stretch because so many of us automatically associate a stretch with a long hold or pushing past normal range. Taking out the word stretch emphasizes that point and helps athletes and patients remember. This is my favorite activity. It is joint-friendly and muscle and tendon-friendly!
Ballistic stretching involves pushing the tendon past its normal range and bouncing quickly. The risk of injury is very high, which is worrisome. I recommend that runners do dynamic mobility exercises first, followed by plyometric jumping drills. This is safer and sport-specific. In running sports, we are most concerned with the collagen fiber orientation of tendons - that is, the fibers are lined up in the right direction for the movement so they can load and spring - providing energy and plyometric drills do that!
Stretching may feel good at the time, giving us a false sense that it is helping, but it can further damage connective tissue: nerves, muscles, tendons, ligaments, and joints.
Some physical therapy treatments seem like stretching, which can confuse patients and athletes. Active Release Techniques, passive and active assistive range of motion, are not stretching maneuvers—or they shouldn't be. A licensed and experienced physical therapist ensures that the dynamic movement during these treatments does not compromise the tissue and joints.
“The hamstring thing”: "But I can't bend over, reach my toes, or raise my leg without bending my knee. I must have tight hamstrings." A slight bend in the knee with a forward bend or straight leg raise is normal - retribution for all the runners out there who think they have tight hamstrings!
What if a muscle or joint feels restricted, painful, or weak, or you are experiencing symptoms of numbness or tingling? It's time to seek help from a licensed and experienced medical professional.
What can you do if you feel restricted or that feeling of tightness?
Perform 8-10 dynamic mobility exercises - e.g. moving the spine or limb in the available range slowly back and forth without a hold. Avoid pushing into the end of your range of motion. Feeling a pull, a yank, a pinch? You've gone too far.
Myofascial release. Choose a tool with a relatively large surface area (e.g., 6-inch diameter) and low density. High density can worsen a problem. The goal is to move the tissue, not compress it. You can move the tool over your body or move your body over the device—move-in directions: up-down, side-to-side, and around in a clockwise and counterclockwise direction. It may be uncomfortable but shouldn't be painful and typically feels good. Checkout our foam rolling episode.
What about yoga? Stay away from yoga that involves a prolonged stretch beyond your available motion. Yoga that utilizes dynamic fluid motions, focuses on a normal available range, and promotes strength and balance is excellent.
What about stretching centers? Plain and simple: No.
Special CIRCUMSTANCES
Some sports and professions, like gymnastics, dance, and cheer, require an excessive range of motion to perform the moves or stunts. While it potentially harms their long-term health, these athletes and professionals choose to participate. And there is no judgment from me. If it provides them as much joy as running and as my profession of coaching and physical therapy bring me, then power to them. But they may pay the price with long-term health issues in the future: such as back pain, pelvic floor dysfunction, etc. These populations should work with a PT while in training to help minimize the long-term impact.
If you are unsure of what to do for tightness you are experiencing, it’s best to follow up with a physical therapist to ensure you get exercises that help, not hurt, the area. An ounce of prevention is a worth a pound of cure! Please visit coachamypt.com to set up an appointment if you think she can help ; )