What's the Deal With Stretching?

9/15/2013

Stretching is a very controversial topic. Some athletes swear by it while others avoid it like the plague. I have to do a bit more of it since I started messing about with Crossfit. But I still approach it with a lot of caution. I prefer to call it "mobility work." Personally, I've had piss poor results with stretching...particularly static stretching.

I like this article by Andy DuBois...probably because it jives with my experience:

One interesting side note; I've achieved more permanent and effective improvements in mobility through resistance training than through any other activity...including stretching. This article from Sports Injury Bulletin suggests I might not be the only one with this sort of experience.

In the meantime, I like to keep stretching to a minimum...and do it primarily at the end of a workout...or the end of the day. If anyone would like to share their experiences, just comment away.

PS Here's a good video demonstrating 4 effective and simple post-run yoga stretches ...recommended by Ben in his comment below. It's done by Ben's wife...Mary Catherine Starr. Thanks to Mary Catherine.

3 Comments

Ben Vaneria

9/16/2013 12:05:17 am

I'm not sure what is so controversial. Is there any doubt that a proper warm-up (i.e., one that includes openers for the hips, ankles, shoulders, and thoracic spine) is beneficial for running? Runners are often times brutally tight and then reinforce bad postioning during their runs. They lack full range of motion in the hips and ankles and then making overcompensations during their runs to account for this tightness. This often manifests itself down the line as a knee injury, shin splints, or lower back pain. I think what you and Andy DuBois are really getting at is that runners could benefit from a better type of warm-up. We all know the traditional "running" stretches, i.e., bend over and reach for you toes and then stretch your calves by pushing against a wall. Sure, these stretches are may not be beneficial. However, a warm-up that includes things like inchworms, deep lunges to open the hip flexors, "T" push-ups, and butt kicks will prepare the body for the run ahead. There's nothing wrong with including some static stretches in the warm-up if needed to open a particularly tight area of the body (i.e., butterfly stretch to open up your groin). My wife recently did a video on 4 yoga poses to be used by runners after their workouts. Runners are often times the most brutally tight people in her yoga classes, and this doesn't necessarily have to be the case. Here's the link to her recent post that includes the video: http://www.marycatherinestarr.com/2/post/2013/09/mat-matters-episode-12-four-yoga-poses-for-runners.html

Paul

9/16/2013 04:10:44 am

Ben,

Thanks for the comments and your wife's video.

Most of my running pals don't know a hip opener from can opener.

I don't do any ankle, hip, shoulder, spine opening before runs...mostly because it doesn't seem to do anything. But I do like to do that stuff afterwords. Before runs, I prefer doing little things that activate the muscles...especially the posterior chain. I can actually feel the benefit.

I love that little book I got called Posterior Chain Linked.

I go a lot by feel.

All the best,
Paul

Bobby Scott link

9/17/2013 01:54:19 am

Hey Guys,
Thought I would chime in on this topic as its one that I hear a lot. Yes, runners are inhibited quite a bit when it comes to mobility. They typically lack range of motion in the hips and ankles simply bc they are in constant short ranges for long durations throughout their running workouts. Same could be said for a person that works at a computer all day and their lack of proper posture. Now, if you are a long distance runner and a person that works at a computer all day, well, good luck to you haha!

In my professional opinion "stretching" as we may know it (static holds for example) is pointless. Thats a pretty strong statement, yes but unfortunately it is the truth for most of us. I say most of us because most of us do not put in the appropriate amount of time necessary to see changes. Now, if you do have the time (every day for 20-30 min) and willingness then, yes, I believe you can see some noticeable difference with your range of motion. Most of us do not put in the time therefore will never see any difference with their flexibility. Stretching 2x's per week for 10 min does not get the job done... you are wasting your time. Now, through my experience with helping clients become more mobile (I actually like to call it Functional Mobility) I find that putting them through I dynamic movement pattern repeatedly will enhance their range of motion more so then holding a position for a set time frame. I find this to be much more time efficient as well.

For example, a cheery young man (well he was 55 at the time) by the name of Paul Fendler walked through the doors at Fitness 500 Club a few years back to ask me to help him. He certainly did need help in more ways than one but the one specific thing he asked for was to help him become more flexible. First thing I had him do was perform a body weight squat. It was God awful! Now, as we all know, Paul has been a runner his entire life so it was no surprise to me that he squat was so poor. I put him through some other ranges of motion and it was equally as bad. The program I put him on was a weight lifting program. The program entailed going through deep ranges of motion with load. This forced him into positions that he was never able to get in. It did not take him long to be able to do a deep back squat (below 90 degrees) with 95 lbs. I never put him on any "typical stretching program" just had him go through some traditional weightlifting movements which allowed him to become more "functionally mobile". With all this said, and the topic being specific to runners, I'm not sure this improved his running at all but what it did do, was create better movement patterns and a stronger base.

If the goal is to become a better runner, I would have them on a weight lifting program, not a stretching program. Stretching will not increase long distance running performance. It does not make you stronger, faster, more endured or prevent injury. As Paul stated above, muscular activation is the best way to stimulate the muscles pre run which fires up the central nervous system.

Ultimately I guess we need to ask ourselves these questions...
1. Does "static stretching" improve our performance and 2. Does it decrease our risk of injury? Or is it just a "feel good" thing.

What's the Deal With Stretching?

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