Stretching
A review in the Clinical Journal of Sports Medicine
shows that there is no good evidence that
stretching prevents sports injuries. Muscles and tendons tear
when the force applied to them is greater than their inherent
strength, so anything that makes a muscle stronger helps to
prevent injuries. Strengthening muscles helps prevent muscle
and tendon tears, but stretching does not make muscles
stronger. This review showed that stretching does not prevent
shin splints, bone stress fractures, sprains, strains or other arm
and leg injuries.
However, stretching can make you a better athlete.
Competitive athletes need to stretch to makes muscles and
tendons longer and more flexible. A longer muscle can exert a
greater torque on a joint to help you run faster, lift heavier, throw
further and jump higher. Stretching should always be done after
your muscles are warmed up. You are likely to injure yourself if
you stretch before you have warmed up or when your muscles
are tired. Warming up raises muscle temperature to make them
more pliable. Stretch no further than you can hold for a few
seconds. Bouncing gives you a longer stretch, but can tear
muscles. Only competitive athletes need to stretch further than
they can hold for a few seconds. If you're over 50, be extra
careful because older muscles are less springy and more likely to
tear.
More on stretching
Stretching pros and cons
Clinical Journal of Sports Medicine, March 2005
Checked 3/9/12