That’s a Stretch! Can Flexibility Hinder Your Performance?
Whether to implement a regular stretching routine into your peak performance plan has been a controversial issue for decades. Several schools of thought say that stretching is useful for sports performance, and others say it diminishes performance. Additionally, regular stretching isn’t appealing to everyone. Gaining flexibility can seem like a tedious process that is dauntingly slow and painful. Like it or not, though, stretching can help prevent a multitude of biomechanical issues and musculoskeletal injuries. Let’s dig into some of the research so we can get a better idea of whether to stretch or not!
The Research
Several studies have shown that acute stretching (short-lasting ballistic and static stretching held for more than 30 seconds), both pre- and post-exercise, has resulted in no significant change in performance or overall prevention of muscle injury. Although it’s long been thought that stretching can help reduce delayed onset muscle soreness (DOMS), these overall findings have also shown no significant change in the symptoms related to post-exercise muscle soreness. Most of the long-standing opinions related to the effects of stretching seem to be based on intuition and belief.
Surprisingly, some studies have shown that stretching can actually lead to a deficit in muscle strength and overall muscle and joint awareness, due to a change in the length and “set point” of the muscle. The research has also shown that the effects of stretching can last upwards of about an hour after completing it. This suggests that stretching may be ineffective because it decreases joint stability. Muscles and tendons that are very flexible may be unable to adapt to the force needed for an activity. Although stretching certain muscles can be good for your posture, the changes may have an adverse effect on muscles and joints, and in some cases, there can be an increased tolerance to pain, leading to further tissue injury.
Regular stretching has also been shown to improve force, jump height, and speed. However, when tested on the effects of running, there was no improvement in overall economy.
So what’s the deal?
But this doesn’t mean you should stop stretching altogether. Although there’s disagreement, the evidence is inconclusive. Some factors do shine light on the positive effects of stretching, too. Research consistently showed that stretching done on a regular basis (that is, beyond three to four weeks) increased overall performance, due to a stretch-induced hypertrophy of the muscle. Regular stretching has also been shown to improve force, jump height, and speed. However, when tested on the effects of running, there was no improvement in overall economy.
If you are currently stretching and believe in its benefits, keep it up! But get to know your optimal stretch zone, especially when you’re engaging in a new sport or activity that requires the use of increased muscle force and output. If you aren’t a believer or you find stretching to be torturous, then studies have suggested that a proper sport-specific warm-up is just as effective in boosting performance and preventing injury.
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