If anyone knows the actual mechanics involved here I would be especially interested to hear what you think. Stretching recommendations are clouded by misconceptions and conflicting research reports. 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. Many people generally believe that the more flexible you are, the better your muscles perform. The answer is: Maybe, but not for the reasons you might think. The static stretching consisted of 18 exercises. For those who do not participate in high-impact sports, stretching will not prevent an injury. Objective: To evaluate the clinical and basic science evidence surrounding the hypothesis that stretching immediately before exercise prevents injury. I stretch mine fairly regularly, but honestly I feel like the skin stretch is what feels like. Also, it depends on the sport in question, the Live Science Website reports. Before starting a workout, what’s the first thing many people do? The answer is that it still has yet to be determined, but it significantly depends on the sport, workout, and movement. 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. Static stretching decreased the incidence of muscle-related injuries but did not prevent bone … Let’s take a look at a few examples. ELI5: Why is stretching so important to a workout? How much does a good stretch go towards keeping injury away? If stretching does cut your odds of one of these types of injuries, it is by only a very small amount, Professor Herbert says. Pulled Groin Or Sports Hernia? Points: 5 The NY Times has an interesting article on stretching. Sportsmetrics™ ACL Injury Prevention Program, Injury Prevention After A Previous Injury. This leads to an increased range of movement, which means your limbs and joints can move further before an injury occurs. Warm-up to prevent injury. We believe that part of these contradictions can … Hyperbolic Stretching Help you Flexibility and Strength or not? 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. 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. Hyperbolic Stretching Review-Help you Flexibility and Strength . If the response is slow, it could increase the risk for injury. Or should a stretch look more like just pulling the fingers back? - a review of the literature concludes. We collected injury data from medical records and assessed the incidence and the location of injury. share. This will be a lifelong question many chiropractors are going to be asked by their sport active patients. 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. Pretty remarkable for recovery/finger health IMO. 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. One of the greatest benefits of stretching is that you’re able to increase the length of both your muscles and tendons. Like if my muscles are always pulling just a little on my tendons, then they may not be able to recover as well. Is it believed that warming up the muscle fibres, improves their elasticity, making them longer and more flexible. Stretching before exercise does not reduce the risk of injury. Does stretching before you exercise help prevent an injury? So does stretching before a workout really prevent injury? Mythbuster Fact or Fiction: Stretching before a workout to help prevent injury? These sports require highly compliant and quick-reacting muscle-tendon units. 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). 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. How should I do it? From the program creator This is especially true in regards to sports-specific movement. 11 comments. However, clinical studies have shown that there is no proof of this. 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. There is more than one correct way to stretch a muscle. 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. To skip your ritual may have more of a mental effect on your performance than any actual effect on your physiological performance. 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. It just generally keeps my hands feeling loose and ready to engage in all positions. Stretching incorrectly or in the wrong way could increase your risk of an injury and even impede performance. Biology. Stretching just doesn’t have the effects that most people hope it does. To stretch means to prevent a possible injury from occurring. Warm-up (low intensity activity prior to exercise or sports) appears to reduce injury risk. Is there any risk involved with this? I get a similar effect from hanging on a large (25ish mm) edge. 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. Stretching significantly influences how a muscle responds when under stress from quick movements of bouncing and jumping. How To Tell The Difference, Sprains, Strains, And Muscle Tears: The Complete Guide. For those who do not participate in high-impact sports, stretching will not prevent an injury. In contrast, clinical evidence suggesting that stretching before exercise does not prevent injuries has also been reported. 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. We hear the advice from every coach, trainer, expert, and athlete. Here are four stretches that can help reduce injury risk by improving both flexibility and mobility. . Anecdotes aren’t helpful when trying to answer whether something prevents another thing from happening, so the only way to assess questions of injury prevention is to perform well-structured studies. However, it won’t increase your risk either. Let’s go over the different forms of stretching: Static stretching prior to exercise does not appear to reduce the overall injury incidence, although further research is needed on some types of injuries. The results from The Centers for Disease Control and Prevention also suggested that “stretching before exercise does not reduce the risk of injury”. Category: Does stretching prevent injury? The usual stuff: sleep lots, eat well, exercise. Hyperbolic Stretching program uses a hyperbolic siphoning capture, which will take only 8 minutes a day and is simple to do. Hyperbolic Stretching Help you Flexibility and Strength or not? (Strength of Recommendation [SOR]: B, based on meta-analyses of lower-quality randomized controlled trials [RCTs].) I do think a good forearm stretch can help keep chronic tension in the hands at bay. Although stretching may not have as large a role in injury prevention as believed, it may hold a small role. The use of stretching to prevent injury, off-set muscle soreness, and improve performance has been widely accepted and promoted in sports. By utilizing this technique, hormone levels and testosterone levels can increase by creating 318 % of muscle. So, this stretch from Tom Randall might be helpful if you have a tight forearm. Warm-up together with stretching increases the flexibility but does not prevent muscle soreness. Part of the series: How to Work Out Properly. 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. Although stretching exercises can prevent muscle injuries and enhance athletic performance, they can also cause injury. But they never explain why. If you participate in high-impact sports that re… 76% Upvoted. It has been suggested that stretching might prevent injuries in sports involving jumping and bouncing, such as soccer and basketball(12). 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. However, one study has shown that the right kind of stretching may help reducing overuse injuries like tears, strains, and sprains. Does stretching prevent injury? Apparently, no scientifically based prescription for stretching exercises exists and no conclusive statements can be made about the relationship of stretching and athletic injuries. The answer is it really doesn’t do much for preventing sports-related injuries. Put yourself in the shoes of a scientist designing a study to test whether stretching prevents injury. 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. Tom Merrick on YouTube has a climber stretch routine that starts with finger stretches. Looks like you're using new Reddit on an old browser. save hide report. Taking an aggressive approach to stretching can cause you to overstretch the muscles which can lead you back to strains and muscular pulls. Furthermore, it’s been believed that it may lower your risk of an injury. Dynamic stretching, where the muscle being stretched remains in motion, theoretically hold more potential to … 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. Many people are adamant about stretching and hold is a pre-workout or pre-event ritual. Static stretching also appears to reduce strength and power (explosive strength). Contrary to old beliefs, pre-workout stretching does not necessarily prevent injury. It seems like a simple question, yet I never see much on it. You can find the details,results of use and Customer testimonials from the official video. Several programs that combine warm-up, strength, and balance training with stretching have demonstrated effectiveness in the prevention of knee and ankle injuries. Take a look at this finger warm up for climbers. Should I stretch my fingers to prevent injury? This means the muscles and tendons must respond quickly. Despite the minimal effect on injury prevention, researchers found that stretching before and after workout did lower soreness in the used muscles and tendons. Then, you’d divide the subjects into two groups — perhaps stretchers, and non-stretchers. New studies suggest stretching may not prevent an injury, or does little to prevent it. Stretching before exercising does not seem to confer a practically useful reduction in the risk of injury. Is this good? Next, down the hierarchy are strengthening exercises that show some benefit of preventing … Dedicated to increasing all our knowledge about how to better improve at our sport. WSJ's Heidi Mitchell and University of Virginia's Dr. Jay Hertel discuss with Tanya Rivero. However, it won’t increase your risk either. No science to back it up though. 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. How Does This Stretching Program Work? Studies show that static stretching before exercise will impair muscle performance and can increase the risk … You always hear the fitness trainers and coaches talk about how it’s the most important thing in a workout. How Does Stretching Prevent Injury?. Does stretching prevent injury? The answer is that it still has yet to be determined, but it significantly depends on the sport, workout, and movement. Actually, a combination of different stretches works best to condition your muscles and prevent future injuries. More posts from the climbharder community. How Does Stretching Prevent Injury? Although it can boost flexibility, so what? 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. The literature generally says that balance and agility exercises have the greatest benefit for preventing athletic injuries. It’s important to remember, as with any exercise, to do it correctly. Reddit's rock climbing training community. But does stretching really prevent improve flexibility and boost performance? I sort of understand the warm up stretch, but help me out reddit! Researchers have found that stretching may greatly benefit sports involving bouncing and jumping, such as soccer and football. The short answer is not really, but it significantly depends on the activity. Stretching doesn’t help. Does Stretching Prevent Injuries? 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. From years of physical education from elementary school on through sports, we’re taught to stretch before working out. Posted on November 5, 2019 November 27, 2019. Otherwise, it’s probably irrelevant. At the start of the study, you might ask your subjects to complete a questionnaire describing what kind of stretching they did. Do incorporate different types of stretching. Stretching doesn't seem to reduce injury — at least according to the tests we've conducted so far. 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. 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. So does stretching prevent injury? Collectively, these randomised, controlled trials suggest that pre-exercise stretching does not reduce the risk of injury. WASHINGTON — Stretching does not live up to its reputation as an injury preventer, a study has found. Research has shown that it doesn’t warm you up, prevent soreness or injury, contribute meaninfully to rehab, enhance peformance, or physically change muscles. 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. Does stretching prevent injuries? To skip your ritual may have more of a mental effect on your performance than any actual effect on your physiological performance. Press question mark to learn the rest of the keyboard shortcuts. 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. Many people are adamant about stretching and hold is a pre-workout or pre-event ritual. What Is Proprioception Injury Prevention? However, some people are now questioning what role stretching has in preventing an injury. Back in 1998 and 2000, Pope et al studied over 1000 military recruits. What ’ s the first thing many people are adamant about stretching and hold is a or! Climber stretch routine that starts with finger stretches forearm stretch can help keep chronic tension in the shoes of mental... Would be especially interested to hear what you think [ SOR ]: B, based on of. 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