#20: What’s the Role of Stretching?
Welcome to the "Fitness for 55+" podcast, brought to you by StrongerLife Gym in Lexington, Kentucky! I'm Dr. Dustin Jones, and I'm joined by Dr. Jeff Musgrave. We’re both physical therapists, and today, we're diving into a topic sparked by one of our members, Doug, who came across an interesting article in the New York Times. The article challenged several long-held fitness myths, particularly about stretching. Is stretching as beneficial as we once thought, or are there better ways to prepare our bodies for exercise?
The Evolution of Stretching in Fitness
To answer Doug’s question, let's first take a step back in time to when Jeff and I were in physical therapy school around 2008-2009. Back then, static stretching—holding a muscle in a stretched position for a prolonged period—was widely recommended as a means of injury prevention. For example, stretching the hamstring by extending the leg straight and bending forward was considered essential to loosen up the muscles and joints before any physical activity.
However, despite our adherence to this regimen, both Jeff and I experienced numerous hamstring strains throughout our athletic careers. Despite the injuries, we continued to stretch, believing it was the key to preventing further harm. This was the common belief at the time: static stretching before activity was seen as vital for injury prevention.
What Has Changed?
Fast forward to today, and the perspective on stretching has evolved significantly. Current evidence suggests that static stretching before exercise may not only fail to prevent injuries but could actually increase the risk of injury or decrease performance. So, what should we be doing instead?
At StrongerLife, we focus on active warm-ups—dynamic movements that mimic the exercises and movements we'll be performing during the workout. This approach involves moving every joint that will be used in the workout through multiple repetitions. The goal is to increase blood flow to the area, release joint fluid, and prepare the muscles and joints for more intense activity. For those with arthritis or morning stiffness, this type of warm-up can help reduce stiffness and improve joint mobility.
Benefits of Active Warm-Ups
Active warm-ups have several advantages:
Improved Range of Motion: Moving joints through their full range of motion helps maintain flexibility and mobility, particularly important for older adults.
Increased Blood Flow: Dynamic movements help increase circulation, delivering oxygen and nutrients to muscles, which is crucial for performance and recovery.
Joint Fluid Release: This is particularly beneficial for people with arthritis, as it helps reduce stiffness and pain.
Better Performance and Injury Prevention: Studies now suggest that dynamic warm-ups can enhance performance and reduce injury risk more effectively than static stretching.
When Should You Stretch?
So, where does static stretching fit in? According to the latest research, static stretching is best done after exercise, when muscles are warm and pliable. Post-workout stretching can help relax muscles, reduce soreness, and slowly bring the heart rate down. It pairs well with breath work, making it a great cooldown activity.
Strength Training and Range of Motion
Another important point is that if your goal is to improve range of motion, strength training may actually be more effective than static stretching. Exercises that involve moving joints through their full range of motion with added resistance (like weights or resistance bands) not only help improve flexibility but also build strength, which can lead to more lasting benefits.
Practical Takeaways
For those over 55 looking to maximize their fitness routine:
Prioritize dynamic warm-ups before your workout to prepare your body for movement and reduce injury risk.
Incorporate static stretching after your workout to aid in recovery and relaxation.
Consider adding strength training exercises to your routine to improve range of motion and overall strength.
Remember, while stretching has its benefits, it’s just a small part of a well-rounded fitness routine. Focusing on dynamic movements and strength training can provide more comprehensive benefits, especially as we age.
Join the Conversation!
If you have questions about stretching, warm-ups, or any other fitness topics, we invite you to join our Facebook group, "Fitness for 55+.” It's a vibrant community of over 1,000 people worldwide, all sharing the goal of staying fit and healthy at any age. We're in there regularly answering questions and sharing helpful resources.
Also, if you found this podcast helpful, please share it with friends or family members who could benefit. We’re grateful to have you as part of the StrongerLife community!
We’ll be back soon with more insights. Until then, keep moving, stay strong, and live your best life!