Eli5 why does doing stretches prior to working out make you perform better and less likely to be injured?
In: 3
First thing to note is there are different types of stretching, like dynamic and static. Second thing to note is that pre-workout stretching is only recommended before certain workout activities, not all of them. The key to understanding how, why, and when to stretch is in understanding that the muscle-tendon connection works like a spring.
When you keep the muscle-tendon connection elastic, the tendon can absorb greater energy. If more energy is transferred to the muscle than it can support, it can tear the muscle fibers- resulting in injury and soreness.
Dynamic stretching is doing the range of motion of the workout activity at a lower intensity. It increases range of motion and reduces passive stiffness for about an hour following the stretch. It increases compliance (ability to extend and spring back) and stretch tolerance (how far you can extend before needing to spring back). Some activities require intense springing action, called stretch-shortening cycles. American football and soccer are good examples.
Other activities that don’t require intense springing action are swimming, cycling, and jogging. Since these activities repetitively use a limited range of motion, stiffness and decreased range of motion can increase efficiency. Stretching beforehand to increase range of motion is not beneficial.
Static stretching is holding a stretch for 60 seconds. It should be considered its own workout with an appropriate recovery period, not a warm up to a workout activity. It’s actually best to do these stretches *after* working out because the muscles will be more pliable, so stretching can increase the stretch threshold for greater flexibility. You don’t want to stretch cold, stiff muscles, as that can lead to injury. There are long term benefits to static stretching regularly (twice a week), just not as a warm up activity.
Latest Answers