How much does a good stretch go towards keeping injury away? This means the muscles and tendons must respond quickly. Research has shown that it doesn’t warm you up, prevent soreness or injury, contribute meaninfully to rehab, enhance peformance, or physically change muscles. Therefore, a mild warmup prior to stretching makes the stretch routine more effective and less evasive, which helps prevent soreness and injury, increases range of motion and improves performance. A common belief is that stretching before and after a workout can be an effective way of helping you to reduce the risk of suffering a painful injury during, or after, you exercise. In contrast, clinical evidence suggesting that stretching before exercise does not prevent injuries has also been reported. Warm-up together with stretching increases the flexibility but does not prevent muscle soreness. If stretching does cut your odds of one of these types of injuries, it is by only a very small amount, Professor Herbert says. It has been suggested that stretching might prevent injuries in sports involving jumping and bouncing, such as soccer and basketball(12). Or should a stretch look more like just pulling the fingers back? Apparently, no scientifically based prescription for stretching exercises exists and no conclusive statements can be made about the relationship of stretching and athletic injuries. Looks like you're using new Reddit on an old browser. One of the greatest benefits of stretching is that you’re able to increase the length of both your muscles and tendons. Warm-up to prevent injury. For those who do not participate in high-impact sports, stretching will not prevent an injury. Although it can boost flexibility, so what? Dynamic stretching, where the muscle being stretched remains in motion, theoretically hold more potential to … To skip your ritual may have more of a mental effect on your performance than any actual effect on your physiological performance. Over the years, studies conducted on whether stretching prevents injury have actually come back inconclusive, meaning there’s no real correlation between stretching and injury prevention. Part of the series: How to Work Out Properly. 76% Upvoted. No science to back it up though. Contrary to old beliefs, pre-workout stretching does not necessarily prevent injury. The results from The Centers for Disease Control and Prevention also suggested that “stretching before exercise does not reduce the risk of injury”. However, little or no scientific evidence supports the practice, and recent research suggests that stretching, which increases flexibility beyond that needed for sport-specific movements, may cause injury. But does stretching really prevent improve flexibility and boost performance? Stretching just doesn’t have the effects that most people hope it does. At the start of the study, you might ask your subjects to complete a questionnaire describing what kind of stretching they did. Collectively, these randomised, controlled trials suggest that pre-exercise stretching does not reduce the risk of injury. share. The answer is it really doesn’t do much for preventing sports-related injuries. Take a look at this finger warm up for climbers. Taking an aggressive approach to stretching can cause you to overstretch the muscles which can lead you back to strains and muscular pulls. Stretching was, and for some people still is, thought of as an important ritual to perform before exercising to help avoid or decrease the risk for injury. Does stretching prevent injuries? Then, you’d divide the subjects into two groups — perhaps stretchers, and non-stretchers. Put yourself in the shoes of a scientist designing a study to test whether stretching prevents injury. Hyperbolic Stretching Help you Flexibility and Strength or not? New studies suggest stretching may not prevent an injury, or does little to prevent it. So does stretching prevent injury? The usual stuff: sleep lots, eat well, exercise. This leads to an increased range of movement, which means your limbs and joints can move further before an injury occurs. Stretching significantly influences how a muscle responds when under stress from quick movements of bouncing and jumping. Biology. I sort of understand the warm up stretch, but help me out reddit! People who stretched were no more or less likely to suffer injuries such as pulled muscles, which the increased flexibility that results from stretching is supposed to prevent , researchers found. Stretching doesn’t help. In August 2010, the USA Track and Field website published a study that involved almost 1,400 runners who broke up into two groups: One didn’t stretch before running and the other did static stretching, which involves holding a stretch for 20 seconds. . We collected injury data from medical records and assessed the incidence and the location of injury. Actually, a combination of different stretches works best to condition your muscles and prevent future injuries. Is there any risk involved with this? This is especially true in regards to sports-specific movement. More posts from the climbharder community. I believe most people would assume that stretching before exercise is a must do thing in order to prevent a sport injury and that stretching is a type of “warm-up” routine before exercising. You can find the details,results of use and Customer testimonials from the official video. Next, down the hierarchy are strengthening exercises that show some benefit of preventing … Many people are adamant about stretching and hold is a pre-workout or pre-event ritual. Does stretching prevent injury? However, some people are now questioning what role stretching has in preventing an injury. Stretching doesn't seem to reduce injury — at least according to the tests we've conducted so far. Studies show that static stretching before exercise will impair muscle performance and can increase the risk … To skip your ritual may have more of a mental effect on your performance than any actual effect on your physiological performance. It just generally keeps my hands feeling loose and ready to engage in all positions. It’s important to remember, as with any exercise, to do it correctly. To stretch means to prevent a possible injury from occurring. From the program creator Researchers have found that stretching may greatly benefit sports involving bouncing and jumping, such as soccer and football. Hyperbolic Stretching Help you Flexibility and Strength or not? Reddit's rock climbing training community. Here are four stretches that can help reduce injury risk by improving both flexibility and mobility. Many people are adamant about stretching and hold is a pre-workout or pre-event ritual. Clinical Journal of Sport Medicine: Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature. Dedicated to increasing all our knowledge about how to better improve at our sport. So, this stretch from Tom Randall might be helpful if you have a tight forearm. There have been studies which show that static stretching — where you reach, hold a position and then relax may actually cause muscle weakness, and a strength imbalance. Is this good? Category: Does stretching prevent injury? According to the bulk of the medical literature, injury prevention is being considered in the context of sports-related injuries, and the type of stretching that is mainly discussed is passive static stretching. How Does This Stretching Program Work? If anyone knows the actual mechanics involved here I would be especially interested to hear what you think. However, one study has shown that the right kind of stretching may help reducing overuse injuries like tears, strains, and sprains. The answer is: Maybe, but not for the reasons you might think. Data sources and selection: MEDLINE was searched using MEDLINE subject headings (MeSH) and textwords for English- and French-language articles related to stretching and muscle injury. Stretching before exercise does not reduce the risk of injury. While many experts have concluded that stretching may not reduce the risk of injury, stretching does have other benefits whether you are a fitness enthusiast or not. ELI5: Why is stretching so important to a workout? Static stretching decreased the incidence of muscle-related injuries but did not prevent bone … This will be a lifelong question many chiropractors are going to be asked by their sport active patients. Hyperbolic Stretching Review-Help you Flexibility and Strength . Posted on November 5, 2019 November 27, 2019. However, clinical studies have shown that there is no proof of this. The answer is that it still has yet to be determined, but it significantly depends on the sport, workout, and movement. Let’s go over the different forms of stretching: Although stretching exercises can prevent muscle injuries and enhance athletic performance, they can also cause injury. Does stretching prevent injury? I moonboard pretty frequently and have noticed that my fingers feel vastly different on days where I do those stretches and days where I skip them. The static stretching consisted of 18 exercises. While all sports and activities have inherent risks and some injuries are unavoidable, a proper warm-up before activity (which may or may not include stretching) is the best way to reduce the risk of injury. Sportsmetrics™ ACL Injury Prevention Program, Injury Prevention After A Previous Injury. So does stretching before a workout really prevent injury? Before starting a workout, what’s the first thing many people do? Does Stretching Prevent Injuries? At best, a person would need to stretch for on average about five or six years to have one muscle tear or related injury prevented. Static stretching prior to exercise does not appear to reduce the overall injury incidence, although further research is needed on some types of injuries. Several programs that combine warm-up, strength, and balance training with stretching have demonstrated effectiveness in the prevention of knee and ankle injuries. Also, it depends on the sport in question, the Live Science Website reports. This study found that there was no overall reduction in injury-ris and that the effect it had on reducing overuse injuries was very minimal. Should I stretch my fingers to prevent injury? How should I do it? Do incorporate different types of stretching. How To Tell The Difference, Sprains, Strains, And Muscle Tears: The Complete Guide. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Back in 1998 and 2000, Pope et al studied over 1000 military recruits. The literature generally says that balance and agility exercises have the greatest benefit for preventing athletic injuries. Pulled Groin Or Sports Hernia? Let’s take a look at a few examples. (Strength of Recommendation [SOR]: B, based on meta-analyses of lower-quality randomized controlled trials [RCTs].) What Is Proprioception Injury Prevention? Static stretching also appears to reduce strength and power (explosive strength). The total injury rate was almost the same between two groups; however, the incidences of muscle/tendon injury and low back pain were significantly lower in the stretching group (p < 0.05). - a review of the literature concludes. But they never explain why. Objective: To evaluate the clinical and basic science evidence surrounding the hypothesis that stretching immediately before exercise prevents injury. If you participate in high-impact sports that require much bouncing and jumping, such as basketball or football, stretching may be a good thing to continue. I get a similar effect from hanging on a large (25ish mm) edge. Furthermore, it’s been believed that it may lower your risk of an injury. The short answer is not really, but it significantly depends on the activity. These sports require highly compliant and quick-reacting muscle-tendon units. WASHINGTON — Stretching does not live up to its reputation as an injury preventer, a study has found. Like if my muscles are always pulling just a little on my tendons, then they may not be able to recover as well. The answer is that it still has yet to be determined, but it significantly depends on the sport, workout, and movement. It seems like a simple question, yet I never see much on it. Stretching before exercising does not seem to confer a practically useful reduction in the risk of injury. The use of stretching to prevent injury, off-set muscle soreness, and improve performance has been widely accepted and promoted in sports. Tom Merrick on YouTube has a climber stretch routine that starts with finger stretches. I noticed if I've been pulling hard with a finger so it aches a little, and I gently pull it outward, it feels instantly stronger and less painful/tight. Despite its lack of evidence, stretching still has been proven to lower soreness after an activity, as well as improve range of motion and help muscles work more efficiently. How Does Stretching Prevent Injury?. There is more than one correct way to stretch a muscle. Does stretching before you exercise help prevent an injury? However, it won’t increase your risk either. The only time that stretching may help is if the forearm muscle is so tight that it is not letting the tendon go loose enough to heal. Is it believed that warming up the muscle fibres, improves their elasticity, making them longer and more flexible. Otherwise, it’s probably irrelevant. You always hear the fitness trainers and coaches talk about how it’s the most important thing in a workout. Mythbuster Fact or Fiction: Stretching before a workout to help prevent injury? However, it won’t increase your risk either. save hide report. 11 comments. Points: 5 The NY Times has an interesting article on stretching. From years of physical education from elementary school on through sports, we’re taught to stretch before working out. Press question mark to learn the rest of the keyboard shortcuts. How Does Stretching Prevent Injury? Warm-up (low intensity activity prior to exercise or sports) appears to reduce injury risk. Despite the minimal effect on injury prevention, researchers found that stretching before and after workout did lower soreness in the used muscles and tendons. Stretching recommendations are clouded by misconceptions and conflicting research reports. Many people generally believe that the more flexible you are, the better your muscles perform. If the response is slow, it could increase the risk for injury. WSJ's Heidi Mitchell and University of Virginia's Dr. Jay Hertel discuss with Tanya Rivero. If you participate in high-impact sports that re… I do think a good forearm stretch can help keep chronic tension in the hands at bay. I stretch mine fairly regularly, but honestly I feel like the skin stretch is what feels like. Stretching incorrectly or in the wrong way could increase your risk of an injury and even impede performance. Hyperbolic Stretching program uses a hyperbolic siphoning capture, which will take only 8 minutes a day and is simple to do. Pretty remarkable for recovery/finger health IMO. Although stretching may not have as large a role in injury prevention as believed, it may hold a small role. For those who do not participate in high-impact sports, stretching will not prevent an injury. There’s also the blood flow theory, that says massage and stretching can help increase blood flow to an area, which can aid in recovery. 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