10 Stretching Myths Debunked by Physical Therapist
It seems to me that stretching is a topic that will always provoke fierce reactions and disagreements more than any other topic in fitness world.
On the one hand, there are true lovers of stretching who glorify stretching and would not trade it for gold, while on the other hand, there are people who run away from stretching like the devil from the cross.
That’s why I decided to research some of the most popular questions and answer them as a physiotherapist (objectively as much as I can).
So here are the 10 stretching myths debunked by physical therapist.
Let’s dive in.
Everyone Should do the Same Kind of Stretching
Since there are several types of stretching, the effects on muscles and joints are diverse compared to a singular way of stretching technique.
You should perform dynamic stretching through a full range of motion just before physical activity.
You can make this stretching even more effective if you imitate movements similar to those in the sport / physical activity you do.
Static stretching, on the other hand, is great for the cooldown phase and is recommended after training.
PNF stretching techniques are very effective for improving range of motion and are favored among physiotherapists.
Choose the right type of stretching technique depending on your goals.
Stretching Will Keep You From Getting Injured
Although consistent and proper stretching reduces the chance of muscle strain or muscle rupture, it is impractical to say that stretching exercises will keep you away from getting injured in sport.
Bumps, sprains, and similar injuries are unfortunately still possible and occur often in various sports.
However, if your muscles are flexible and elastic, it will be easier for you to cope with sports activities.
That means that you will have more control over your body during end-range movements and thus be able to avoid a blow or jump/land properly.
You Can’t Over-stretch. (One of the Most Common Stretching Myths)
You can over-stretch your muscles when you force stretching over the comfort zone of your muscles.
That means that the intensity of stretching is so strong that the muscles begin to ache during the exercise itself.
In some cases, sudden and sharp pain occurs. Many also believe that if muscles are sore one day after stretching, you have been stretching for too much.
Stretching And Foam Rolling Are the Same
Foam rolling (self-myofascial release) is a technique for relieving tension in the muscle, while static stretching is a method that serves to improve flexibility (increase the range of motion).
Static stretching is recommended after activity, while foam rolling is recommended more before physical activity due to muscle preparation for the upcoming activity.
Stretching a Few Days a Week is Plenty
By stretching for a few days a week, you miss the chance to achieve the full potential of your stretching routine.
Various studies have proven that daily stretching is great for improving flexibility.
Therefore, I think that stretching just a few days a week cannot be considered plenty or too much.
Instead, focus on creating a daily stretching routine you can do constantly for at least six weeks. Create your stretching routine with a help of my book about stretching and flexibility.
Static Stretching Should Come First
You should not practice static stretching before physical activity for several reasons.
One reason is that you will reduce muscle performance, especially if you keep stretching for more than 60s.
On the other hand, dynamic stretching and light physical activity (aerobic) have proven effective in preparing muscles for physical activity.
For these reasons, static stretching should not precede your training.
Stretching Won’t Help Performance
Regular and dosed stretching will improve your range of motion.
With more range of motion in your joints, you will be able to do movements that require better flexibility.
This means that you can add strength, balance, endurance exercises and practice explosiveness through the newly formed end range movement and thus improve your sports performance even more.
Although static stretching contributes to short-term power reductions, stretching can contribute to improved performance in the long run.
Stretch Extra Long on Race Day
Static stretching just before a race may sound tempting to prepare your muscles for an upcoming effort, but that is the wrong approach.
Since static stretching contributes to a short-term decrease in muscle strength, you would expose your muscles to unnecessary risk of muscle strain.
Dynamic stretching is, on the other hand, recommended as part of warming up (along with aerobic activity).
It is enough that the warm-up lasts 10-15 minutes, including dynamic stretching.
Stretching One Muscle Group Will Only Relieve Strain in That Area
Our muscles cooperate even during the simplest daily activities, not to talk about more complex movements such as squats, jumps, etc.
One good example is the posterior chain muscles.
The posterior muscle chain consists of muscles located on the back of the body (erector spinae, hamstrings and calf muscles) that cooperate when you touch your toes from a standing position.
Although you are flexible in one muscle group from the above, stretching other muscles in the posterior muscle chain will increase your muscle performance.
Stretching Is Always Good For You
Stretching can sometimes do more harm than good.
Such situations are rare but apply to people who are too flexible at the same time while the muscles are too weak.
This increases the chance of dislocations and subluxations of the joints.
It is wiser to focus on stability exercises and muscle strengthening than on forced stretching that exceeds the limits of functionality.
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