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Flexibility and stretching

Posted by on 22 August 2010 | 0 Comments

There is a lot of research about that is conflicting about whether to stretch or not, and if being flexible is good for you. Flexibility refers to the Range of Motion (ROM) around a joint. Too much ROM can be harmful and may result in joint instability or dislocations. Each joint has an ideal range. Our physical limitations are affected by our joint type, muscles, ligaments and tendons. When we stretch we attempt to increase our range of motion around a joint. Should we actively attempt to increase a given range of motion around a joint? It depends on how our joint range of motion compares with the normal range of motion for that joint. It depends on what muscles we overuse or underuse and if we are injured. Certain activities may result in us being imbalanced in our ROM for specific joints. Repeated motions for some joints can lead to strong yet tight muscles and possibly muscle imbalances. We need to ensure that certain muscles do not become weak and other become too tight. Balance must be in place at all times. Some would argue, it's not really about flexibility at all. The issue is that overused muscles become strong, tight and shortened, while the opposing inactive muscles become weaker and loose. And those experts argue that this is the real issue behind the debate over flexibility and stretching for athletes. The role of your physio is to put the muscles back in balance. With regard to stretching, here are some points to consider when deciding what, and how much, you need to stretch: • Every joint has an ideal range of motion in order to maintain stability while moving freely. • Too much ROM in a joint can be as undesirable because it decreases joint stability. • Strive for balanced flexibility on the right and left sides of the body and in opposing muscle groups and adjacent joints. • If your ROM is far from the norms, consider strengthening the loose areas and stretching the tight areas. • Use a dynamic warm up prior to exercise. • Static stretching, if performed, should be done after exercise. If you stretch after exercise, it’s a good way to wind down from that exercise and release any tight muscles. However it’s a fine balance in that the real benefits of stretching should be coupled with strengthening any weak muscles in your overall exercise program. Source Andersen, J. C. Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk. Journal of Athletic Training 40(2005): 218-220 Herbert RD, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews 2007, Issue 4. Ian Shrier MD, PhD and Kav Gossal MD. The Myths and Truths of Stretching: Individualized Recommendations for Healthy Muscles, The Physician and Sportsmedicine, VOL 28, #8, August 2000. Raymond Soa, Joseph Ngb, Gabriel Ngb, Muscle recruitment pattern in cycling: a review. [www.drfisio.com.br/artigo7.pdf]. Physical Therapy in Sport 6 (2005) 89–96 Trehearn TL, Buresh RJ.. Sit-and-reach flexibility and running economy of men and women collegiate distance runners. J Strength Cond Res. 2009 Jan;23(1):158-62. Witvrouw, Erik, Nele Mahieu, Lieven Danneels, and Peter McNair. Stretching and Injury Prevention An Obscure Relationship. Sports Medicine 34.7(2004): 443-449