To stretch or not to stretch?

Stretching has always been very popular with athletes. Many coaches and physiotherapists continue to encourage their athletes to stretch before a game, during and even after.

However, with today's science, is it still justifiable to stretch when more and more modern research discourages these kinds of practices?

Let's take a closer look at what the science says about stretching!

First, when we talk about stretching, we assume that we are talking about static stretching and not dynamic stretching.

Let's discuss some of the popular myths about stretching.

MYTH 1: Stretching improves the extensibility of muscles and tendons...

1) False: Static stretching has little or no effect on tendons and muscles in the short or long term. They do not change the structure of the tendons and/or muscles. A scientific study has shown that after 8 weeks of stretching, the tendons and muscles did not change on a physiological level. The sensation of post-stretching discomfort/discomfort only decreased.

S.R Freitas et al. Can stretching change the muscle-tendon mechanical properties. 

MYTH 2: Stretching reduces the risk of injury...

2) Many people think that stretching reduces the risk of sports injuries, which is unlikely. Currently, there is little research available to support this point. In fact, some research has shown the potentially negative effects of static stretching, including a decrease in muscle strength and power in the short term.

J.C Andersen. Stretching before and after exercise: effects on muscle soreness and injury risk. 

MYTH 3: Stretching can reduce post-training muscle stiffness.

3) Unfortunately not. Stretching doesn't seem to decrease post-muscle stiffness after a good workout. They don't realign the fibers either.

Robert. D.H et al. Stretching to prevent or reduce muscles soreness after exercise.

In short, for what little it pays, we discourage athletes from wasting their time with static stretching. A stretch must be maintained for a long time, all for a fictitious and temporary effect. You waste 10-15 minutes a day just stretching. And you lose everything after 15 minutes. A better way to improve performance is to warm up the muscles by doing active movements as well as working on strengthening or power! 

FACT 1: Strengthening exercises improve flexibility! You are ADDING myofibrils to your muscles so you gain joint range!

Bye Bye stretching! Hello strengthening!

Physio Summum Brossard