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That they won't work on you: Why won't stretching after a workout help you? | Israel today

2022-11-28T14:03:46.289Z


Studies from recent years cast doubt on the need and effectiveness of stretching, but it is important that we know how to differentiate between the two different types • And what is the connection between stretching and warming up before training?


Stretching before training?

after training?

So that it doesn't hurt us later, so that the muscle doesn't shorten?

From the gym classes at school, we were taught the importance of stretching before and after training, but studies published in recent years cast doubt on both the need for them and their effectiveness in preventing injuries and flexibility.

Were you surprised?

That's right, us too.

So let's put the matter in order and understand what exactly needs to be done - and what should be avoided.

So what should be done?, Photo: Getty Images

First, we will distinguish between two types of stretching: dynamic and static.

Dynamic stretching is a situation where we stretch one of our joints while moving, meaning that we keep moving it all the time, or we do a gentle and short stretch over and over again.

This is actually what is called a warm-up, and warming up in this way is important, because it helps to open up the range of motion before the workout so that we enter the workout more prepared, which may actually prevent injuries during the workout.

This stretch should be done before every workout.

Static stretching is a situation where we reach the limit of stretching in the joint and remain there without movement for 30 seconds or more, and preferably passively (what is called PNF).

This stretching is good for one thing, and one thing only - flexibility, or in other words: increasing the range of motion in the joint.

But do you even need flexibility?

Not sure.

If you do not have a pathologically limited range of motion or a special need for excessive flexibility in a certain joint (like ballet dancers, martial artists, etc.) - most likely you do not need to work on flexibility, and there is also a possibility that it will harm you.

Even if we want to improve the range of motion in a certain joint (and we recommend that you consult a professional before you go there), we may prefer to do it through resistance training.

Yes, you read that right: resistance training is good for that too.

Don't forget the warm-up before training (archive), photo: AFP.

What about the benefit?

If you still decide to do flexibility training, you must do it like any other training, i.e. stretch for more than 30 seconds, rest and then repeat several such sets.

That is, flexibility training is a training in itself, which consists of long stretches and is done in several sets for each area that is stretched.

This type of stretching can really increase the range of motion in the joint.

It can be understood from this that stretching here and there or a set of general stretches after training will not bring any benefit, because they are not enough to improve flexibility.

If you still chose to do such a workout, then it's just important that you know a few rules of thumb: don't do these stretches every day, don't overdo it, don't do them before training, and most importantly - consult a trainer.

And what about injury prevention?

Various studies (such as this study, which was conducted on people who run long runs) show that there is not really any evidence for the effectiveness of stretching after training in preventing injuries, so if you stretch for this purpose - you might want to reconsider.

And what about muscle shortening after strength training?

Well, not only is there no such thing (after all, muscle length is a genetic thing), but proper strength training will not only not shorten your muscles, but may even improve and increase their range of motion.

As we have already mentioned (and as can be seen in this meta-analysis, where it was found that strength training such as stretching exercises are effective in improving range of motion), this is of course to the extent that we perform the various exercises in full range of motion.

Again, it is important to mention that this should not be considered a blanket instruction as each case must be discussed on its own merits.

Stretching is a workout in itself, photo: istock

The pain the next day

Let's go back to the moments after training, when our muscles seize up.

In the professional literature it used to be called DOMS, or in Hebrew "delayed muscle pain".

So far, no benefit has been found in post-workout stretching (as seen in this qualitative review) nor in the other components of post-workout recovery.

So should you avoid stretching altogether?

Let's put it this way - first of all we will agree that it is very possible that there really is no need and maybe even no benefit in performing stretches, after training and in general.

Don't forget to consult with the right person.

A trainer in a gym, photo: Liron Moldovan

Regarding the warm-up before the workout: the warm-up is important, but we perform it in a slightly different form of activity, and we will expand on that on another occasion, and in any case not in the form of static but dynamic stretching.

Whether you're worried about your muscles tightening up or tight muscles the day after a workout, the bottom line is that in these cases you don't need stretching - they won't help you.

In short, allow yourself to give them up.

Avi Israeli is a fitness trainer who graduated from Wingate for about a decade, and runs training groups in Ramat Gan

were we wrong

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If you found an error in the article, we would appreciate it if you shared it with us

Source: israelhayom

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