STRETCHING: HELP OR HURT?

Stretching can be a great part of any athletes workouts. Just like anything else, however, there's a right and wrong way to do it. A lot of new research has come out talking about the effectiveness of stretching for athletes. We won't spend a lot of time analyzing all of it here but it is worth looking into.

Some basic rules and guidelines that can help you use stretching to its fullest potential follow.

1. Stretching is great! Alwyn Cosgrove said, "How can something that makes you feel better be bad for you?" I agree.

2. Static stretching should be done after a workout and not before. Static stretching is the kind where you hold a position that is uncomfortable for a period of time. Research has shown that stretching before a workout tends to relax the muscles at a time when they need to be rigid and explosive. One study actually showed that stretching can undo the good that comes from a warmup.

3. Stretching shouldn't hurt. Static or Dynamic stretching shouldn't be painful. Most of the stretching I've seen is performed incorrectly. You'd think the people doing it are going through torture! Pain is an indication that there's something going wrong. It may be that you need to learn more about how to do it. Don't continue through pain. Talk to your coach or a physician.

4. When a muscle is flexed it can't stretch. It seems like this would be a common sense idea but I've personally seen people stretching that try to force flexibility. Remember, flexibility comes because a muscle is relaxed. Strength comes because it is tense. Both have their place. When you try to do both at the same time pain or injury is usually the outcome. Don't have other people push on you when you stretch until you've learned how to relax your muscles. Even then, be careful with partner stretches.

5. Stretching isn't a very effective warm up. I'm not saying it's evil. There's just more effective ways to get ready to work. Dynamic warm ups are much more effective. Move the joints. If there's tightness keep moving them until the tightness goes away. That means the muscle is warm. Progress from slow movements that make the muscles mobile to explosive movements where you are functioning at 100%.

Stretching should be a part of every athletes improvement plan. However, doing it right and at the right time makes it effective.