Stretching is still Not Recommended for 2010!
There’s been a lot of controversy in recent years on stretching and it’s proper protocol. So, what’s being said right now concerning the application of stretching by the leading institutions and organizations on physical activity, health and fitness?
Here’s the current scoop! Large and well-funded, well-conducted, randomized, controlled trials provide compelling evidence that pre-exercise and post-exercise stretching does NOT reduce the risk of injury or aid in recovery, nor does it increase the range-of-motion of the stretched joint or area. Also, the available evidence suggests that pre-exercise stretching is detrimental to maximal strength, strength endurance, jumping height and sprinting time and can increase the risk of injuries as well. In other words, stretching causes micro-trauma or minor injury to the related area of the body. Do we really want to damage the necessary muscles right before an activity?
Given this evidence, it seems only reasonable to conclude that stretching should not be performed before exercise or after for that matter. Instead, warmups should consist of aerobic activities related to the activities soon to be engaged-in which are more likely to prevent injury and improve performance (i.e. walking to jogging) while cool downs, if performed, are best suited by slowing down the very same activity in which we were previously engaged-in (i.e. jogging to walking).
What to do? Joint-range-of-motion and joint health are best served by following a smart, balanced and consistently followed resistance training program that engages both (to all sides) of all joints or articulations throughout the human body.
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