The myths of stretching are still around us! Does stretching after the workout prevent muscle soreness? Is stretching good for injury prevention? When and how should we stretch? Here we review the facts, the advantages and disadvantages of stretching, the different types, general tips, and sample workouts to become gain flexibility.
THE MYTH: STRETCHING AND MUSCLE SORENESSMuscle soreness after the workout is not caused by acid lactic (this is another myth that is still around), but by muscle microtearing. Static stretching is an eccentric exercise, which also induces microtearing. Thus, stretching after the workout cannot prevent muscle soreness. Actually, a heavy stretching session after the workout will make it worse. This is why we get sore after a heavy stretching session or yoga class and why stretching can be actually used to maintain muscle tone while injured (Steven Low). | IS IT GOOD TO STRETCH?Is it good to stretch? This is a big debate but there is some consensus: it depends on your goals and situation. Stretching is good to increase flexibility and range of motion, which is required for specific sports, such as gymnastics, martial arts, climbing, among others.Flexibility can also counterbalance the loss of joint mobility with age and increase mobility in general. It increases blood flow and length of muscles. On the other hand, there are some studies showing that stretching before a workout minimises the performance in specific sports; that stretching does not provide instantaneous flexibility but reduces pain, which could lead to injuries; that extremely flexible people are more prone to injuries; and that stretching does not make you healthier. MYTHS AND QUESTIONS ABOUT STRETCHINGDoes stretching after the workout prevent muscle soreness? Is stretching good for injury prevention? When to stretch?
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