It’s not exactly breaking news to suggest that stretching is important, but it’s easy to think that it’s just for athletes and gym enthusiasts. The truth is that stretching can play an important role in injury prevention and recovery, especially for people who spend much of their time sitting, like many of us do. Our bodies were built to move, but injuries can happen when we push our muscles and joints beyond their limits. Stretching can improve flexibility, and make sure your body is ready for whatever life throws at it!
Stretching for Injury Prevention
Our muscles are remarkably pliable. In fact, a muscle can stretch up to one and a half times its length. However, when muscles are dormant, they can shorten and feel tight. Sudden activity can cause injury. Unlike muscles, tendons are not nearly as flexible. Many injuries are caused by tendons being stretched too quickly or in an unusual direction. Stretching your tendons slowly and consistently can help keep them ready for action, and help you get a feel for your body’s limitations.
Of course, we all know about stretching before and after exercise and sports, but it can be a helpful habit to incorporate into your daily life to improve flexibility and prevent injury.
Stretching for Recovery After an Injury
Not every injury can be prevented, and stretching can play an important role in recovering from injuries as well. While excessive intensity can cause more damage, gentle stretching can help alleviate stiffness and improve range of motion. A guided stretching program is often a part of physical therapy for people recovering from injuries. Improving your flexibility and range of motion can also help to prevent re-injury.
How and When to Stretch
There are different types of stretches you can do – static stretches and dynamic stretches. Static stretches are stretches that involve standing, sitting, or lying still while holding a single position for a period of time. Static stretches are good to use as part of a cool-down routine, and also as a maintenance stretching program to help reduce your risk of injury.
Dynamic stretches involve the active tightening of your muscles and moving your joints through their full range of motion throughout the stretch. Dynamic stretches are good to use as part of a warm-up routine before an athletic event. These functional movements help increase muscle temperature and decrease muscle stiffness.
When to stretch will depend on your lifestyle and activity level. If you are stretching before running or exercising, it’s recommended that you warm-up first. Jogging at a slow pace or performing some other low-impact activity will increase blood flow to the muscles and help you get more out of your stretch. It’s also a good idea to stretch as a cool-down after you exercise.
In conclusion, incorporating stretching into your daily routine can help improve your flexibility and mobility, and is a good habit in a healthy lifestyle. If you would like to talk to a professional about a personalized stretching program or need help recovering from an injury, it’s a great time to talk to a physical therapist!
