Stretching 101: Myths and Truths

Written by: Marci D’Argeno PT, DPT

For many of us, athletes and couch potatoes alike, stretching tends to be a drag. Just another task on our to do list that weighs on our conscience, one more thing to make time for like cooking, getting that work assignment done, or finally taking care of that home repair. Stretching has long been widely recognized as a necessity for fitness, flexibility and even injury prevention. However over the last couple of years this workout staple has been questioned on whether it really is necessary, how and when to do it, and what type of stretching is best. Read below to debunk these myths and make the most of your workouts!

MYTHS	TRUTHS
Begin each workout with stretching	Warm-up your body first by a light jog or stationary bike 5-7 minutes
It is best to stretch before/after your workout	It is not a must that you stretch before or after your regular workout. It is just important that you stretch sometime
Isolated static stretching is most beneficial to lengthen muscles fully	Dynamic stretching is ideal: moving your muscles and joints through the ranges of motion that are required of your sport or activity
Stretching prevents future injuries	Over 350 studies from the Center for Disease Control found that stretching has no effect on injury prevention
Stretches shouldn’t be held for more than 2 seconds, after 2-3 seconds a stretched muscle will tighten or “snap-back” to protect itself from tearing	Medical studies show every form of stretching provided about the same gains in flexibility and increases in range of motion (i.e., 15, 45, 120 sec hold 2-3 reps)
If you are flexible you don’t need to stretch	Stretching helps you perform better by focusing on your connective tissue system before your muscular system
Stretching can reduce your muscle strength	Regular stretching after training or competition has been shown to improve strength and speed

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