I read in a running magazine that stretching does not help you prevent injuries but rather increases your chance of injury. I was wondering if stretching helps with recovery of your muscles? Should static stretching even be done?
Stretching, is it good?
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KeymasterSee these threads:
https://elitetrack.com/messageboard/viewthread.php?tid=1469
https://elitetrack.com/messageboard/viewthread.php?tid=743
If they don’t answer your question feel free to post again.ELITETRACK Founder
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Member
In this article in Runners World it talked about some study from the army were recruits who either had very lillte or a lot of flexibility were over 2x more likely to get injured than the average flexiblity person. So is static stretches good up until you reach a certain point were any more static stretching just makes you too flexible and increase your chance of injury. So should after a month or so of static stretching can you eliminate it from your training altogether and move to PNF and then eliminate that also?
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Keymaster
The study referenced is very old and there is quite a bit more recent research supporting the concept. I wouldn’t recommend completely removing static stretching especially if you aren’t doing other forms of exercise to maintain flexibility. Also, PNF will actually increase flexibility MORE than static stretching but like static stretching, it too has a time and a place in an athlete’s flexibility training.
ELITETRACK Founder
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Static stretching- maintain flexibility, do after training
Dynamic stretching- more specific range of motion for sport, do before training
Stretching type depends on what you want to accomplish. Increasing strength at important areas in ROM is probably the most important aspect to decreasing injury and improving movement. -
Keymaster
Does anyone know anything about the “masterovioi” stretching method?
ELITETRACK Founder
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Participant
this is an article which talk about flexibility(but this is in french!), concerning masterovoi i will try to find the web link and i will give you.
Depuis plusieurs dizaines d’ann??©es, les ??©ducateurs sportifs redoublent d’efforts pour inclure les ??©tirements dans la “panoplie du sportif”.
Les bienfaits attribu??©s aux ??©tirements sont suffisamment puissants et vari??©s pour les rendre incontournables.
Ainsi, les ??©tirements permettraient de :
– pr??©venir les blessures
– am??©liorer la performance
– acc??©l??©rer la r??©cup??©rationDepuis peu, des faits scientifiques remettent en cause ces vertus.
Remise en cause : La pr??©vention des blessures
En 1998 et 2000, une ??©quipe de chercheurs australiens a suivi l’entra??®nement de nouvelles recrues militaires pendant 12 semaines. Un groupe “sans ??©tirements” (n=1346) et un groupe “avec ??©tirements” (n=1284) ont ??©t??© compos??©s. A l’issue de la p??©riode d’entra??®nement, le pourcentage de bless??©s ??©tait de 14,1% pour le groupe “avec ??©tirements” et 14,8% pour le groupe “sans” (diff??©rence non significative).
Cette absence d’effet pr??©ventif des ??©tirements est rapport??©e dans d’autres ??©tudes. Plus encore, la pratique des ??©tirements par des marathoniens augmenterait de plus d’un tiers le risque de blessures.
Plusieurs raisons sont avanc??©es pour expliquer cette absence d’effets des ??©tirements sur la pr??©vention des blessures :
1) Chez les animaux, une immobilisation m??ªme passag??¨re augmente la fragilit??© musculaire
2) Les ??©tirements avant l’exercice n’auraient pas d’effets dans les activit??©s pour lesquelles une longueur musculaire importante n’est pas requise (ex : footing)
3) Les ??©tirements n’affectent pas les propri??©t??©s du muscle durant l’activit??© excentrique â?????? lorsque les tensions maximales interviennent -.
4) Les ??©tirements peuvent produire des dommages directs sur le muscle. Ainsi, les tensions impos??©es aux muscles lors des ??©tirements peuvent parfois atteindre des niveaux critiques.
5) Les ??©tirements pourraient inhiber la sensation habituelle de douleur (les sensations de tensions en provenance du muscle seraient anesth??©si??©es..)
6) Les ??©tirements induiraient une perte de coordination (notamment muscle agoniste et antagoniste) susceptible de diminuer les “??©quilibres musculaires” habituels.Etirements et performances
Si vous faites un saut avant ??©tirement et que vous refaites ce saut apr??¨s ??©tirement, il est probable que la hauteur ou la longueur atteinte dans le second cas sera moindre. En d’autres termes, les ??©tirements r??©alis??©s avant un effort dynamique r??©duisent les performances des sportifs (les sportifs vont moins vite, moins haut, moins loin ; ils sont moins forts, moins puissants, moins endurants).
Les causes de cette moindre efficacit??© pourraient ??ªtre les suivantes :
– une perte d’activation nerveuse des muscles ??©tir??©s
– une baisse de la raideur musculaire (laquelle contribuerait une plus grande efficience du m??©canisme de “mise en tension â?????? renvoi” – voir article associ??©)Etirements et r??©cup??©ration
La r??©cup??©ration est souvent abord??©e par l’indicateur “douleurs musculaires ressenties”. Or, il s’av??¨re que la pratique des ??©tirements ne modifie en rien les douleurs ressenties par les sportifs durant les 3 jours qui suivent un effort (voir figure ci-contre).
Et pourtant, en d??©pit de ces observations scientifiques, la plupart des sportifs reconnaissent les bienfaits des ??©tirements notamment sur la r??©duction des douleurs dans les jours qui suivent l’effort. Ces sportifs seraient-ils abus??©s par une croyance ?
Figure 1 : effet des ??©tirements sur la douleur cons??©cutive ?? l’exercice. Chaque point repr??©sente une ??©tude. Lorsque le point est situ??© ?? gauche de l’axe, le “groupe-??©tirements” a senti les effets les plus favorables. Lorsque le point est ?? droite de l’axe vertical, le groupe t??©moin (sans ??©tirements) ressent le plus d’effets favorables (r??©duction de la douleur avec le temps). En moyenne, les groupes s’??©quilibrent (= aucun effet des ??©tirements)
Pour les ??©tirements ? – les blessures –
Des r??©sultats partag??©s
Comme cela est souvent le cas, les observations scientifiques sont partag??©es. Toutes les ??©tudes ne concluent pas ?? l’absence d’effets positifs des ??©tirements (Safran et al 1989). M??ªme si elles ne sont pas majoritaires en nombre, les ??©tudes existent qui montrent les avantages des ??©tirements quant ?? la pr??©vention des blessures.
Par ailleurs, un certain nombre d’observations peuvent att??©nuer la port??©e des ??©tudes ayant conclu ?? l’inefficacit??© des ??©tirements.Des ??©tirements mal r??©alis??©s
Il suffit de se rendre sur un stade pour observer combien certains sportifs confondent ??©tirements et ??©preuve de force. Ils semblent fonctionner selon la formule qui veux que “plus on ??©tire, plus on est efficace”. Ce faisant, ils cr??©ent des tensions tr??¨s importantes susceptibles de l??©ser le muscle avant m??ªme d’avoir aborder l’activit??© sportive sp??©cifique.Des ??©tirements localis??©s
Des ??©tirements localis??©s aux zones sujettes ?? des blessures chroniques pourraient r??©duire le risque de r??©cidive.Pour les ??©tirements ? – les performances –
Des ??©tirements suivis d’actions explosives
Si l’??©chauffement a base d’??©tirements passifs seuls produit les plus mauvaises performances dans les activit??©s explosives (sauts), un ??©chauffement traditionnel (ex : course + ??©tirements + sauts) produit des valeurs de force explosive aussi importantes qu’un ??©chauffement sans ??©tirements (voir 2??¨me article associ??©).Et que sait-on des effets positifs des ??©tirements sur la connaissance la ma??®trise de ses actions corporelles, sur l’acquisition de nouvelles habilet??©s, sur les effets pr??©ventifs ?? tr??¨s long terme (plusieurs ann??©es) ?
Pour conclure
– Oui, s’??©tirer durant 15 minutes (comme cela est parfois le cas dans des ??©tudes scientifiques) avant de faire une activit??© explosive (sautsâ???¦) risque de diminuer les performances.
– Oui, mal faire les ??©tirements (??©tirer en force) est pire que de ne rien faire.
– Oui, les ??©tirements r??©alis??©s sans pr??©cautions sur un muscle qui a souffert durant l’effort sont susceptibles d’avoir des effets n??©gatifs sur la r??©cup??©ration.
– Non, nous ne savons presque rien des ??©tirements bien r??©alis??©s et conduits dans la dur??©e.
– Non, un ??©chauffement complet avec ??©tirements (activation + ??©tirements + exercices explosifs) ne para??®t pas r??©duire les performances.En synth??¨se, les ??©tirements nous apparaissent comme une technique qui porte les avantages et d??©fauts des personnes qui l’utilisent. Parfois r??©alis??©s avec finesse parfois avec brutalit??© ; parfois utilis??©s avec “souplesse” en fonction du contexte (blessures, activit??© ?? suivre, climatâ???¦) parfois encens??©s ou rejet??©s en bloc.
Bibliographie indicative
Cometti G. Les limites du stretching pour la performance sportive : int??©r??ªt des ??©tirements avant et apr??¨s la performance (1??¨re partie). Sport Med’, 2003 ; 150 : 24-28.
Herbert RD, Gabriel M.Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review. BMJ. 2002 ; 31; 325:468.
Lally DA. Stretching and injury in distance runners. Med Sci Sport Ex 1994 ; 26 (5), Supplement abstract 473.
Pope, RP., Herbert, RD., Kirwan, JD., & Graham, BJ. A randomized trial of pre-exercise stretching for prevention of lower-limb injury. Med Sci Sport Ex 2000; 32: 271 277 .
Pope, RP., Herbert, RD., & Kirwan, JD. Effects of ankle dorsiflexion range and pre-exercise calf muscle stretching on injury risk in army recruits. Australian J Physiother 1998; 44: 165 177 .
Safran MR, Seaber AV, Garrett WE Jr. Warm-up and muscular injury prevention. An update.. Sports Med. 1989 ; 8 (4) : 239-49.
Shrier I.Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature. Clin J Sport Med. 1999 ; 9 (4) :221-7.
Smith CA.The warm-up procedure: to stretch or not to stretch. A brief review. Orthop Sports Phys Ther. 1994 ; 19(1):12-7.
Wessel, J. & Wan, A. Effect of stretching on the intensity of delayed-onset muscle soreness. Clin J Sports Med 1994; 4: 83 87 . -
Participant
i tried my best………
Since several tens d’ann??©es, the sporting ??©ducateurs redouble d’efforts to include the ??©tirements in the “panoplie sportif”. The benefits attribu??©s with the ??©tirements are sufficiently powerful and vari??©s to make them impossible to circumvent. Thus, the ??©tirements would allow: – to pr??©venir the wounds – am??©liorer the performance – acc??©l??©rer the r??©cup??©ration Recently, from the scientific facts into question these virtues call. Called into question: The pr??©vention of the wounds In 1998 and 2000, a ??©quipe of Australian researchers followed l’entra??®nement military new recruits during 12 weeks. A group “sans ??©tirements” (n=1346) and a group “avec ??©tirements” (n=1284) have ??©t??© compos??©s. With l’issue of the p??©riode d’entra??®nement, the percentage of bless??©s ??©tait of 14,1% for the group “avec ??©tirements” and 14,8% for the “sans” group; (nonsignificant diff??©rence). This d’effet absence pr??©ventif of the ??©tirements is rapport??©e in d’autres ??©tudes. More still, the practice of the ??©tirements by marathonians would increase moreover third d’un the risk of wounds. Several reasons are avanc??©es to explain this d’effets absence ??©tirements on the pr??©vention of the wounds: 1) In the animals, an immobilization m??ªme passag??¨re increases the muscular fragilit??© 2) the ??©tirements before l’exercice do not n’auraient d’effets in the activit??©s for which an important muscular length n’est not necessary (ex: don’t jogging) 3) the ??©tirements n’affectent the propri??©t??©s eccentric muscle lasting l’activit??© â?” when the maximum tensions intervene -. 4) the ??©tirements can produce direct damage on the muscle. Thus, the tensions impos??©es with the muscles at the time of the ??©tirements can sometimes reach critical levels. 5) the ??©tirements could inhibit the usual feeling of pain (the feelings of tensions coming from the muscle would be anesth??©si??©es..) 6) the ??©tirements would induce a loss of coordination (in particular muscle agonist and antagonist) likely to decrease the “??©quilibres musculaires” usual. Stretchings and performances If you make a jump before ??©tirement and that you remade this jump apr??¨s ??©tirement, it is probable that the height or the length reached in the second case will be less. In d’autres terms, the ??©tirements r??©alis??©s before a dynamic stress r??©duisent the performances of the sportsmen (the sportsmen go less quickly, less higher, less further; they are less strong, less powerful, less enduring). The causes of this least efficacit??© could ??ªtre the following ones: – a loss nervous d activation of the muscles ??©tir??©s – a fall of the muscular stiffness (which would contribute a greater efficiency of the m??©canism of “mise in tension â?” renvoi” – to see article associ??©) Stretchings and r??©cup??©ration The r??©cup??©ration is often abord??©e by l indicator muscular “douleurs ressenties”. However, it s’av??¨re that the practice of the ??©tirements does not modify of anything the pains felt by the sportsmen during the 3 days which follow an effort (see figure opposite). And yet, in d??©pit of these scientific observations, the majority of the sportsmen recognize the benefits of the ??©tirements in particular on the r??©duction of the pains in the days which follow l’effort. Would these sportsmen be abus??©s by a belief? Figure 1: effect of the ??©tirements on the cons??©cutive pain ?? l’exercice. Each point repr??©sente a ??©tude. When the point is situ??© ?? left of l’axe, the “groupe-??©tirements” felt the most favorable effects. When the point is ?? right of l’axe vertical, the t??©moin group (without ??©tirements) feels more d’effets favorable (r??©duction of the pain with time). On average, the groups s’??©quilibrent (= no effect of the ??©tirements) For the ??©tirements? – wounds – R??©sultats partag??©s As that is often the case, the scientific observations are partag??©es. All the ??©tudes do not conclude ?? l’absence d’effets positive from the ??©tirements (Saffron et al. 1989). M??ªme if they are not majority numbers some, the ??©tudes exist which show the advantages of the ??©tirements as ?? the pr??©vention of the wounds. In addition, a certain d’observations number can att??©nuer the port??©e of the ??©tudes having concluded ?? l’inefficacit??© from the ??©tirements. ??©tirements badly r??©alis??©s It is enough to go on a stage to observe how much certain sportsmen confuse ??©tirements and ??©preuve of force. They seem to function according to the formula which want that “plus one ??©tire, more one is efficace”. By doing this, they cr??©ent likely important tensions tr??¨s of l??©ser the muscle before m??ªme to d’avoir to approach l’activit??© sporting sp??©cific. ??©tirements localis??©s Of the ??©tirements localis??©s at the prone zones ?? of the chronic wounds could r??©duire the risk of r??©cidive. For the ??©tirements? – performances – Followed ??©tirements explosive d’actions Si l’??©chauffement has base d’??©tirements passive alone produces the worst performances in the explosive activit??©s (jumps), ??©chauffement traditional (ex: race + ??©tirements + jumps) produced such important values of explosive force qu’un ??©chauffement without ??©tirements (see 2??¨me article associ??©). And what does one know positive effects of the ??©tirements on knowledge the ma??®trise of his body actions, on l’acquisition of news habilet??©s, the effects pr??©ventifs ?? tr??¨s long term (several ann??©es)? To conclude – Yes, s’??©tirer during 15 minutes (as that is sometimes the case in scientific ??©tudes) before making an explosive activit??© (sautsâ?¦) risk decrease the performances. – Yes, badly to make the ??©tirements (??©tirer in force) is worse than anything to make. – Yes, the ??©tirements r??©alis??©s without pr??©cautions on a muscle which suffered during l’effort are likely to d’avoir n??©gatifs effects on the r??©cup??©ration. – Not, we do not know well almost anything the ??©tirements r??©alis??©s and led in the dur??©e. – Not, ??©chauffement complete with ??©tirements (activation + ??©tirements + explosive exercises) para??®t not r??©duire performances. In synth??¨se, the ??©tirements appear to us as a technique which carries the advantages and d??©fauts of the people who l’utilisent. Sometimes r??©alis??©s with smoothness sometimes with brutalit??©; sometimes utilis??©s with “souplesse” according to the context (wounds, activit??© ?? to follow, climatâ?¦) sometimes encens??©s or rejet??©s in block. Indicative bibliography Cometti G. Limits of the stretching for the sporting performance: int??©r??ªt of the ??©tirements before and apr??¨s the performance (1??¨re left). Med’ sport;, 2003; 150: 24-28. Herbert RD, Gabriel M.Effects of stretching before and after exercising one muscle soreness and risk of injury: systematic review. BMJ. 2002; 31; 325:468. Lally DA. Stretching and injury in distance runners. Med Sci Sport Ex 1994; 26 (5), Supplement abstract 473. Pope, RP, Herbert, RD., Kirwan, JD., & Graham, BJ. With randomized trial of pre-exercise stretching for prevention of lower-limb injury. Med Sci Sport Ex 2000; 32: 271 277. Pope, RP, Herbert, RD., & Kirwan, JD. Effects of ankle dorsiflexion arranges and pre-exercise calf muscle stretching one injury risk in army recruits. Australian J Physiother 1998; 44: 165 177. Saffron MR., Seaber AV, Garrett WE Jr. Warm-up and muscular injury prevention. Year update.. Med Sports. 1989; 8 (4): 239-49. Shrier I.Stretching before exercise does not reduce the risk of local muscle injury: critical review of the clinical and BASIC science literature has. Covering joint J Med Sport. 1999; 9 (4):221-7. Smith CA.The warm-up procedure: to stretch gold not to stretch. With brief review. Orthop Sports Phys Ther. 1994; 19(1):12-7. Wessel, J & Wan, A. Effect of stretching one the intensity of delayed-onset muscle soreness. Covering joint J Sports Med 1994; 4: 83 87.
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Keymaster
Thanks for the attempt Flight05 but it actually looks more foriegn to me now than before. I can read a little french but I have difficulty with heiroglyphics 😛 .
Also, in case people missed it, I put up this article[/b] last week which is quire relevant to this discussion.
ELITETRACK Founder
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Keymaster
It worked fine for me on 2 different computers with 2 different browsers……..do you have an adobe PDF viewer? If not, you’ll need to download one from http://www.adobe.com. All the articles on the site are in PDF format.
ELITETRACK Founder
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Participant
this is the article which talk about the russian method and the limits of stretching for the performance (sorry, it’s in french!! but it’s very interesting)
http://www.u-bourgogne.fr/EXPERTISE-PERFORMANCE/stretchingfin.pdf
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Member
I read an article in Biomechanics Magazin about static stretching done by the CDC. It was saying that static stretching can improve ROM, but most injuries occur with normal ROM, so stretching dosen’t help prevent injuries. It also said that static stretching can decrease how high you jump. It said that static stretching can be useful if used properly. It was saying if you are too loose that can cause injuries too.
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Keymaster
ws100-
What is the CDC?ELITETRACK Founder
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Keymaster
CDC does stand for center for disease control but I don’t think they do research on stretching as their work focuses on the examination, control and tracking of toxic biological agents, bacteria, viruses, retro-viruses, etc. and not general health matters. That’s why I thought it must have been something else.
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