The truth about stretching

Stretching sounds very good for you, and for decades we've been told it is good for you. Yet almost everything you believe about stretching is probably wrong. Is stretching an essential part of any fitness activity, a way to reduce the risk of injury and prevent soreness?  These tips will tell you more.

No. There's some evidence that stretching, especially when it involves bouncing, may even contribute to injury by causing tears in the muscle. Don't confuse stretching with warming up your muscles. People have the idea that they should stretch before working out, mostly because they've heard it thousands of times. When it comes to activities like jogging, cycling and strength training, though, there's no scientific data showing benefits from stretching.

An Australian study of 1,538 men in the army who participated in 40 sessions of physical training over 12 weeks found that those who performed five minutes of stretching had the same number of leg injuries as those who went without stretching. Stretching not only fails to prevent injuries, it can also reduce performance by pushing the body beyond its comfort zone. The result: your muscles tighten up. It's called the stretch reflex. After about two seconds of holding a stretch, the muscle contracts, creating a tug of war.

In a study of 22 college students, stretching before weight training reduced performance by almost 25 percent. Students who stretched before workouts tired more quickly and performed fewer repetitions.

Yes. Both static stretching (holding a stretch) and ballistic stretching (stretching with a bounce) increase range of motion. While ballistic stretching can cause muscle tearing if done inappropriately or before muscles are warm, it can increase range of motion when done correctly. And maintaining full range of motion is critical, especially as we age.

Researchers at Johnson State College in Vermont assigned 29 men to either a static stretching, ballistic stretching or no-stretching group. After four weeks, the men in both stretching groups had greater range of motion and a higher stretch tolerance than those who went without stretching. Stretches should be held for 15 to 30 seconds and repeated two or three times — and they shouldn't hurt. Ease your body into a comfortable stretch, and your muscles will relax into the position rather than tear. And be sure to stretch after, not before, exercising, when your muscles are already warm.

No. Soreness is often an indication that your muscles are getting bigger and stronger. It usually occurs 24 to 48 hours after exercise, so feeling some tenderness in your body after exercise is a good thing — one that stretching won't counteract. Researchers at the University of Sydney in Australia reviewed five scientific studies related to stretching and muscle soreness and found that stretching before or after exercise didn't prevent muscle soreness. Other studies have yielded similar results. Warm up before you exercise instead of stretching.

The trick, experts claim, is to use the same muscles you'll use during your workout. Save stretching for after your workout when your muscles are already warm. Ease into the stretch — it shouldn't hurt.