Another week another case. P.S - you must be taking leg day seriously to be looking into stretching to get that A to Grass form on leg day.
The most famous Question: Should I stretch before or after exercising to prevent muscle injuries and soreness? I've heard different opinions on this.
Answer: In the past, stretching before exercise was considered important, but recent advice from experts suggests focusing on a gradual warm-up instead. Stretching before exercise doesn't actually prevent injuries or soreness in healthy muscles.
Muscles are made up of tiny fibers, and when they strain during exercise, these fibers can tear slightly. Stretching before exercise might seem like it would make muscles more flexible and less likely to tear, but studies have shown little benefit to stretching in preventing injuries or soreness. In fact, stretching cold, tight muscles could even lead to injury.
Instead of stretching before exercise, try warming up with light activity to get your blood flowing and loosen your joints. For example, start with a gentle walk for five to ten minutes before increasing your pace gradually. If you're using gym equipment, start at a low setting to allow your body to adjust gradually to the workout. This helps your heart and muscles respond safely to the demands of exercise.
Harvard Health Publishing. (July, 2015). Ask the doctor: Stretching before exercise. Retrieved from https://www.health.harvard.edu/staying-healthy/ask-the-doctor-stretching-before-exercise
Stretching has many benefits:
It increases flexibility, making it easier to move your body.
It can improve athletic performance, especially dynamic stretches.
It helps you relax and reduces stress.
It can prevent injuries by preparing your body for activity.
It can relieve pain, especially if you're not moving much due to pain.
When to stretch depends on what you want to achieve:
To increase flexibility, do static stretches after warming up, like after a workout.
To prepare for exercise, do dynamic stretches before working out. You can also do static stretches afterward for more benefits.
Stretching can also help with managing pain and injuries. It eases chronic pain, increases pain tolerance, and reduces stress, which is linked to pain. Stretching helps your body distribute forces evenly, which can prevent or relieve pain.
So, don't skip stretching! It's a simple but effective way to keep your body healthy and ready for action.
Konrad, A., Močnik, R., Nakamura, M., Sudi, K., & Tilp, M. (2021). The Impact of a Single Stretching Session on Running Performance and Running Economy: A Scoping Review. Frontiers in Physiology, 11, 630282. doi:10.3389/fphys.2020.630282
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