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RamboLiberal Donating Member (1000+ posts) Send PM | Profile | Ignore Thu Apr-15-10 04:30 PM
Original message
Want a better workout? Don't stretch before
Want a better workout? Then don't stretch beforehand, some experts say.

Many people take it for granted that they should start their exercise routines with some stretching on the spot, perhaps hoping it will loosen them up for their workout. Most fitness experts now agree this kind of static stretching before exercise is not just counter-productive, but potentially harmful.

Traditional stretches, like when people bend over to touch their toes or stretch their legs on a fence, often cause the muscles to tighten rather than relax exactly the opposite of what is needed for physical activity

Experts say it is like extending a rubber band to its limit. When people stretch to the maximum, they are more likely to pull a muscle.

"We have developed this idea of static stretching at exactly the wrong time," said Kieran O'Sullivan, an exercise expert at the University of Limerick in Ireland, who has studied various types of stretching and their impact on athletes.

http://www.msnbc.msn.com/id/36553174/ns/health-fitness/
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TheDebbieDee Donating Member (1000+ posts) Send PM | Profile | Ignore Thu Apr-15-10 04:32 PM
Response to Original message
1. You know what? On most of work-out dvds, I've been skipping the
the stretching/warm-up part anyway!
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Captain Hilts Donating Member (1000+ posts) Send PM | Profile | Ignore Thu Apr-15-10 04:35 PM
Response to Original message
2. It's like trying to stretch a raw, refrigerated steak. Jog gently or get on an exercycle
for ten to fifteen minutes first.

I've been doing that for years.
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damntexdem Donating Member (1000+ posts) Send PM | Profile | Ignore Thu Apr-15-10 04:36 PM
Response to Original message
3. When I get to the workout organization, I go right into it.
Right onto the treadmill, when available; otherwise right onto a recumbent cross-trainer or sit down with the weighted wand. Then I work through my workout elements. No problem so far.
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paulsby Donating Member (1000+ posts) Send PM | Profile | Ignore Thu Apr-15-10 04:37 PM
Response to Original message
4. 20-30 yrs behind the sports scientists, fwiw
never ceases to amaze me.

stretching a "cold" muscle is always dumb

many sports require a high degree of flexibility to perform in and achieve the proper positions (gymnastics, olympic style weightlifting, wrestling).

the stretching is done with/after warming up the muscles.

NEVER cold muscles.


again, decades old advice.


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abelenkpe Donating Member (1000+ posts) Send PM | Profile | Ignore Thu Apr-15-10 04:37 PM
Response to Original message
5. Kieran?
I almost named my son that. Love that name.

I never stretch out before running, as I'm too lazy and sleepy. But I do after. More awake then....

:)
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elocs Donating Member (1000+ posts) Send PM | Profile | Ignore Thu Apr-15-10 04:57 PM
Response to Original message
6. At age 57 I have never stretched and have never had any problems.
I do walk and ride a bike and did work for years at a very physical job.

I can recall waking up in the mornings lately and appreciating the fact that I am 57 years old and nothing hurts or aches on my body. Life is good.
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mike_c Donating Member (1000+ posts) Send PM | Profile | Ignore Thu Apr-15-10 05:27 PM
Response to Reply #6
7. I'm 55 and was on a cane for much of 52 and 53....
All kinds of foot and knee pain, very difficult to diagnose. Started in my 40s, gradually got worse, eventually debilitating. Lots of conflicting diagnoses.

What eventually worked was calf stretches. Apparently my achilles tendon had shortened over the years. Now I try to stretch those calves daily, two minutes per leg. I can hike again!
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elocs Donating Member (1000+ posts) Send PM | Profile | Ignore Thu Apr-15-10 05:36 PM
Response to Reply #7
8. If stretching works for somebody, great! It never did anything for me
and I've lived nicely without it.
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Quantess Donating Member (1000+ posts) Send PM | Profile | Ignore Fri Apr-16-10 05:41 PM
Response to Reply #8
13. I had a severely debilitating case of ITB syndrome and
patello-femoral syndrome in one leg, partly due to not stretching after running. Now I make sure and stretch, especially the ITB band.
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flamingdem Donating Member (1000+ posts) Send PM | Profile | Ignore Fri Apr-16-10 11:50 PM
Response to Reply #7
15. Interesting, I'll keep that in mind nt
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wishlist Donating Member (1000+ posts) Send PM | Profile | Ignore Sat Apr-17-10 07:58 AM
Response to Reply #7
18. Calf stretches worked wonders for me too after having plantar fasciitis
I never did stretches but never had any problems until age 55 when I developed incapacitating foot and heel pain after doing lots of work on concrete surfaces. Solution for me was calf exercises plus arch support orthotic inserts that restored my ability to hike and play tennis again with no pain.
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bemildred Donating Member (1000+ posts) Send PM | Profile | Ignore Thu Apr-15-10 05:59 PM
Response to Original message
9. Start slow and work up, it's the natural way. nt
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flamingdem Donating Member (1000+ posts) Send PM | Profile | Ignore Fri Apr-16-10 09:56 AM
Response to Original message
10. Dumb advice, the best thing to do is listen to your body and
so so obvious that you need to warm up with aerobics before stretching.

People who write these things never go to gyms.

I know from experience if I don't stretch before using weights my muscles will be damaged.

A no brainer!

But if you're a beginner and over stretch that's another thing.

Why don't they use the term gentle stretching ... duh!
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BadgerKid Donating Member (1000+ posts) Send PM | Profile | Ignore Fri Apr-16-10 12:01 PM
Response to Original message
11. Dynamic stretching (or none) before is usually recommended.
The dynamic stretching mimics how the muscle is used during the activity. The "stretch and hold" is for cooling down.
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supernova Donating Member (1000+ posts) Send PM | Profile | Ignore Fri Apr-16-10 12:16 PM
Response to Original message
12. I stopped stretching before workouts
Edited on Fri Apr-16-10 12:19 PM by supernova
several years ago. It just seemed pointless.

Basically what I do now is just start off very slowly for 5-10 minutes. Only when I get good and warm do I add intensity. I've never injured myself.

Stretching afterward (not bouncing) feels very good and does feel like I'm flexing out the muscles. :thumbsup: I learned how to stretch properly from the occasional dance instructor and theatre work.
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HuckleB Donating Member (1000+ posts) Send PM | Profile | Ignore Fri Apr-16-10 08:47 PM
Response to Original message
14. Huh? How is this "new?"
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Orrex Donating Member (1000+ posts) Send PM | Profile | Ignore Sat Apr-17-10 12:31 AM
Response to Reply #14
16. As far as I can tell, the prevailing wisdom moves 180 every few months
Check back in a little while, and "some experts" will be endorsing a vigorous pre-workout stretching warm-up.
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eShirl Donating Member (1000+ posts) Send PM | Profile | Ignore Sat Apr-17-10 06:46 AM
Response to Original message
17. Best is to warm up, then stretch, THEN proceed to your workout. Then stretch again afterwards.
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