Warm Up or Stretching Out: Which Helps Reduce Injury?

It goes against everything I considered tried and true about exercising, running or paddle boarding in the Fort Lauderdale Turkey Trot and Paddle.

As far back as I can remember, I followed the guidance given by my gym teachers and coaches. They all preached the importance of stretching before exercising, playing any sport or running in a 5k. They said, “It limbers you up so you won’t hurt yourself or pull a muscle.” I took their warnings to heart and followed that advice like it was the gospel.

But then something I never expect happened. The pain in my piriformis muscle wouldn’t go away. Stretching hurt. I went for deep tissue massages, took plenty of Advil and still couldn’t get rid of the pain. Turns out all that expert advice about stretching, well it’s wrong.

Stretching may harm, not help, your performance

Yes, you read correctly. Much of what we’ve been told about the benefits of proper stretching techniques may have just the opposite effect. Numerous research studies suggest that skipping pre-exercise stretches can actually help improve your performance. A recent study published in The Journal of Strength and Conditioning Research, concluded that athletes who stretched before lifting weights experienced a decrease in lower-body stability. In other words, they felt weaker and wobblier than expected.

While most those studies analyzed participants who stretched out anywhere between 8 – 30 minutes prior to exercise, pioneer researcher Bill Holcomb, PhD, professor of athletic training at the University of Nevada, Las Vegas and his team decided that 90 seconds was a more realistic duration to focus on. Their result showed that even with a shorter stretching duration, the outcome was the same.

Why stretching is harmful

1. Stretching cold muscles in any way can cause damage to the muscle.
2. Static stretches –the kind where you hold the stretch, the ones our coaches told us to do before a workout, Fort Lauderdale Turkey Trot and Paddle, or competition, has been shown to actually decrease strength, power, and performance.

 What you should do

1. Warm up the body – In as little as 5 – 10 minutes you can get your cardiovascular system prepared. To do this, try some type of aerobics movements such as jumping jacks, jogging in place or jump roping.
2. Dynamic (not static) stretching helps to get your joints ready for movement –You really need to only spend about 5 minutes loosening your ligaments. Examples of dynamic stretches include:
   1. Lunges
   2. Swinging your legs
   3. Arm swings
   4. Rolling your neck clockwise and then counterclockwise
3. Static stretching after your workout, run or paddleboarding.

Event Details:

Date:  Thanksgiving Day, Thursday, November 27

Time: 6AM Event Registration | 7:30AM Run/Walk/Paddle

Location: DC Alexander Park, 501 Fort Lauderdale Blvd. – South of Las Olas on A1A

To Register: Click Here