If you’ve been exercising for a while, there’s a good chance you’ve been told all about the importance of stretching. However, there are many myths about when, how, and why we should stretch. These myths can not only hinder your progress but can also lead to ineffective or even harmful practices. While stretching does play a role in improving flexibility, preventing injury, and boosting circulation, the truth is that some of the most commonly held beliefs about stretching are inaccurate. In this post, we’ll debunk four of the most persistent stretching myths and explore what science actually says about pre- and post-workout mobility.
Myth 1: Stretching Before a Workout Prevents Injury
For years, it was widely believed that static stretching before exercise helped prevent injury by warming up muscles and increasing flexibility. However, modern science has challenged this idea. While it’s still common to see people stretching before a workout, recent studies suggest that static stretching before exercise may not offer the injury-prevention benefits that were once assumed.
The Science:
Research has shown that static stretching (holding a stretch for 15-60 seconds) before a workout may temporarily decrease muscle strength, which could impair performance during high-intensity activities. A study published by the American College of Sports Medicine found that static stretching before strength exercises could lead to a slight decrease in muscle power and strength. This is particularly concerning for athletes who need their muscles to be primed for strength, power, or speed.
Instead, dynamic stretching, which involves moving muscles and joints through their full range of motion, is a much better option. It increases blood flow to the muscles, improves flexibility, and helps prime the body for physical activity.
Dynamic Stretching Examples:
- Leg Swings: Swing legs forward and backward, one at a time, increasing the range of motion with each swing.
- Arm Circles: Perform large, controlled circles with your arms to warm up your shoulders.
- Lunges with a Twist: Step into a lunge, then twist your torso toward the leg that’s in front.
Myth 2: Stretching After a Workout Has Been Proven to Reduce Muscle Soreness
Another common misconception is that post-workout stretching can help reduce delayed-onset muscle soreness (DOMS). The idea is that stretching helps to release built-up tension in the muscles and improve recovery. However, evidence suggests that stretching after exercise does not significantly reduce muscle soreness.
The Science:
DOMS is caused by microscopic tears in muscle fibers, which occur during intense or unfamiliar physical activities. While stretching may improve flexibility and range of motion, it hasn’t been proven to directly alleviate muscle soreness (even though many studies have tried).
Instead, more effective recovery strategies include active recovery, such as light walking or cycling, staying hydrated, and getting adequate rest. Foam rolling and massage therapy can also help improve circulation, further promoting muscle recovery.
Post-Workout Stretching Recommendations:
- Gentle Hamstring Stretch: While sitting on the floor, extend one leg and reach forward toward the toes.
- Child’s Pose: A restful pose to stretch the back and hips, often used in yoga for relaxation.
- Cat-Cow Stretch: Move between an arched and rounded spine while on hands and knees to stretch the back and neck.
Myth 3: Stretching Significantly Improves Flexibility, and Therefore, Mobility
Flexibility is often viewed as the ultimate goal of stretching. While stretching does help increase flexibility, it’s important to understand the limitations of stretching and the distinction between flexibility and mobility.
The Science:
Flexibility refers to the ability of muscles to lengthen and stretch, whereas mobility is the ability of a joint to move through its full range of motion. Flexibility alone does not guarantee that you will have good mobility. A person might be able to stretch their muscles to great lengths but still have limited joint mobility, which can affect their movement patterns and overall functional fitness.
Healthline points out that improving mobility requires a combination of strength, stability, and flexibility. Therefore, solely focusing on flexibility through stretching is insufficient for achieving optimal mobility. Mobility exercises—such as deep squats, hip rotations, and shoulder mobility drills—should also be incorporated into a well-rounded fitness routine.
Mobility-Focused Exercises:
- Hip Circles: Stand with feet hip-width apart, and gently rotate your hips in a circular motion.
- Deep Squats: Practice controlled squats, focusing on depth and form to improve ankle, hip, and knee mobility.
- Thoracic Spine Rotations: While seated or on your hands and knees, rotate your upper spine from side to side to improve upper back mobility.
Myth 4: Stretching Is All You Need for Joint Health
Many people believe that stretching is the best way to keep joints healthy. While stretching can improve flexibility, it is not sufficient on its own to maintain optimal joint health. Strengthening the muscles around the joints is just as important, if not more so.
The Science:
Joints require both flexibility and strength to function properly. Stretching alone doesn’t build the muscular stability needed to support joints during movement. Weak muscles, particularly those that stabilize key joints (such as the hips, knees, and shoulders), can contribute to joint pain and dysfunction.
According to WebMD, strength training exercises should be incorporated into your routine to maintain joint health and protect against injury. Strengthening the muscles surrounding the joints helps maintain stability and prevent imbalances that can lead to injury.
Joint Health Tips:
- Strengthen Stabilizing Muscles: Incorporate exercises like planks, glute bridges, and wall sits to build strength in stabilizing muscles.
- Avoid Overstretching: Stretching should feel good, not painful. Overstretching can stress joints and ligaments, potentially causing injury.
- Stay Consistent with Mobility and Strength Training: A balanced approach of strength, stretching, and mobility exercises will help you maintain optimal joint health.
Stretching remains an essential part of any fitness routine, but it’s important to challenge the myths that often cloud its benefits. The key to improving mobility, flexibility, and joint health lies in understanding the science behind pre- and post-workout stretching. Dynamic stretching before workouts, mobility exercises for joint function, and proper recovery strategies are far more effective than static stretching alone. By incorporating evidence-based practices into your routine, you can enhance your flexibility, reduce injury risk, and optimize your fitness overall.
