Stretching your hamstrings won’t prevent injury. Here are the biggest problems with stretching and what you should do instead.
I heard all the stretching myths as a young athlete: That it’s mandatory to stretch before exercise. That stretching prevents injury. And that more flexibility is always better.
After finishing physical therapy school, completing advanced orthopedics training and reading the stretching research, I realized that static stretching is overrated.
4 Problems with Stretching
Here’s what the research says about static stretching:
1. Stretching Doesn’t Prevent Injury
Stretching is billed as a miracle cure for injuries. “I should have stretched” is a common post-injury regret.
Unfortunately, science contradicts these ideas about stretching. Static stretching before exercise has little to no effect on injury risk (Herbert 2002, Small 2008).
2. Stretching Hampers Athletic Performance
To make matters worse, static stretching before exercise impairs physical performance. Especially intense, long-duration stretching (>90 seconds) before training or competition (Behm 2011).
Instead, opt for dynamic warm-up drills and gentle, short-duration static stretches. In addition, foam rolling and percussion therapy are also excellent pre-exercise options. They increase flexibility without degrading power and performance, proven problems with stretching before exercise.
3. Stretching Rarely Relieves Pain
Static stretching is not a pillar of rehabilitation guidelines. With the exception of plantar fasciitis, stretching is a mediocre pain-relief option unless it’s targeted at specific and relevant mobility deficits.
A haphazard stretching routine without specific functional objectives is a waste of time. Muscles that feel “tight” are often weak and respond best to strength exercises, not stretches.
In my orthopedic physical therapy practice, I prescribe static stretching to resolve specific range of motion deficits. And rarely for any other purpose.
4. Stretching Worsens Hypermobility
Hypermobile folks are too flexible. Whether it’s a connective tissue disorder like Ehlers-Danlos syndrome, or just excessive flexibility, hypermobility is a problem. Extra flexible individuals are more prone to certain injuries than their less-mobile counterparts (Pacey 2010).
Since stretching increases flexibility, it can exacerbate injury risk for hypermobile individuals.
Stretching is productive if you’re super stiff, play a flexibility-heavy sport, or dream of joining the circus as a contortionist.
Better Than Stretching
Science outlines several problems with stretching. Here are 3 superior alternatives to try instead.
1. Aerobic Exercise
Even if your t-shirt says “sarcasm is my cardio,” you still need aerobic exercise. Cardio reduces stress and improves sleep. Plus, it’s a natural pain-reliever that won’t make you groggy or constipated.
Aerobic exercise is one of the best treatments for TMJ and neck pain. And staying active is a proven tactic for low back pain, too.
Aim for 150 minutes of moderate cardio per week – think brisk walking, hiking and biking. Or do vigorous cardio for 75 minutes a week – like running and circuit training.
Not a runner? I’m with you. Here’s how to start a cardio habit with low-impact exercises.
2. Strength Training
Pumping iron has unique benefits that counteract the downsides of stretching and are unattainable by cardio alone.
Resistance training boosts metabolism and bone strength better than aerobic exercise. It builds muscle mass and strength that are vital to longevity.
Looking to increase your flexibility without stretching?
Eccentric strengthening exercises increase hamstring flexibility just as much as stretching (Nelson 2004).
So grab a dumbbell, barbell, band or weight machine and get to work. Alternatively, opt for bodyweight exercises like pull-ups, push-ups, air squats and planks.
Strength training relieves pain and builds resilience. It’s a key component of the best rehab programs. Believe it or not, research even supports using deadlifts for low back pain relief.
3) Yoga
I hear the yogis breathing a (very relaxed) sigh of relief. Yoga involves stretching, but it’s much more than that.
Yoga combines deep breathing, strength work, dynamic mobility and mindfulness. It improves mental health, easing anxiety and depression symptoms (Ross 2010). And the physical health benefits are obvious – enhanced flexibility, muscular endurance and strength.
To learn more about yoga and start your own practice, check out Yoga with Adriene for free on Youtube.
The Home Stretch
There are several problems with stretching. Static stretching doesn’t live up to the hype because it doesn’t relieve pain, enhance performance or prevent injury.
Aerobic exercise, strength training and yoga are superior alternatives to static stretching.
To make the most of stretching, save it for after your workouts. Add a dynamic component to sharpen your motor control. And stretch to achieve a functional goal – like squatting deeper or tying your shoes more easily.
Readers: Do you enjoy static stretching? Did your parents and coaches preach its importance to you? What do you make of the stretching research and the problems with stretching? Share your thoughts in the comments.
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