Stretching is a hotly debated topic in physical medicine literature. As with anything, there is no absolute right or wrong answer, and it comes down to the individual goals. Once you’ve established your goals, you can decide on which type (static or dynamic), how long for and the intensity.
Charlotte Hallisey from TBI Health Wellington CBD, shares some important considerations about stretching we could all benefit from as we get ready for Southern Cross Round the Bays 2025.
One of the most common questions asked of a physio is “What stretches should I do for a specific area or body part”. The answer to this is always “Well, what is the outcome you want?”
A physio should also ask, “What are your reasons for stretching? Is it to warm up for an activity? Is it for injury prevention? Is it for pain? Or is it to get more flexible?”
Here are some thoughts on each area:
Warm up
The purpose of a warm-up is to prepare yourself for the activity you are going to do. Therefore, if your activity involves significant stretching like a contortionist then go for gold. However, if it is an activity like football or rugby, more may be gained from more dynamic movements such as leg swings, and graduated sprinting, simulating what may be occurring in the activity itself. Think of it as movement preparation rather than a warm-up.
Injury Prevention
There is some evidence that static stretching may be effective as an injury prevention for muscle injuries. This is far outweighed by the effects of resistance and conditioning training. Long story short – if you have time for injury prevention, more will be gained from strength and conditioning training… rather than spending your time stretching.
Reduce Pain
Does stretching help with pain? Pain is an interesting topic and one beyond the scope of this brief write up! If there is a degree of pain or fear of over-stretching during movement then gradually exposing yourself to this would be a great way to build resilience. However, there are some situations where stretching may be aggravating, especially in the early stages of muscle or tendon injuries.
Get more flexible
There is debate about whether stretching works by building your tolerance to positions rather than a structural change in the muscle itself. Rather than focusing on individual muscle groups, more might be gained from concentrating on the movement you want to improve. Say you want to improve your flexibility for a squat/lift, then the best way to practice this is to stretch into a squat position.
In summary, there is a right way to stretch, but it is only right for you and your desired goal. Happy stretching!
TBI Health is a joint venture partner of Southern Cross Healthcare that provides nationwide injury management, wellbeing and rehabilitation services. For more information click here.
To register for Southern Cross Round the Bays, follow the links below:
- Wellington – 16 Febuary
- Auckland – 2 March
- Christchurch – 30 March
This article contains generic evidence-based advice, however you may benefit from tailored advice to suit your particular circumstances based on your medical history.
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