Stretch It Out

One of my athletes recently asked about stretching. Please note I am not an authority on stretching nor do I have a physical therapy or medical degree. I do, however, have years of athletic experience that have led to my current thinking of stretching. In other words, here is what has and has not worked. Take from it what you feel will meet your needs.

When should I stretch?

There are two times when stretching is best done; after a short warm-up (before the main part of your workout) or after the entire workout.

For stretching after a warm-up (but before the main part of the workout); start with a short warm up of 5 – 10 minutes of easy effort and then do some light stretching. For example, after swimming your warm up it would be beneficial to stretch your arms and back gently before starting the mainset. The purpose of stretching would be to open up your range of motion allowing for better stroke mechanics and body comfort.

For stretching after the workout, it is best to stretch immediately after the workout when muscles are warm.

How often should I stretch?

Aim to stretch at least 3 – 4 times a week to improve flexibility and work towards staying injury-free.

When should I not stretch?

From my own experience, you should use caution when stretching directly after a hard run (ie., track workout), after a race and in the first few days after a half or full Ironman. During exercise, tiny fibers in your muscles are torn and broken down. It may not be wise to try to stretch those muscles out after an extreme effort like a race. My feeling is that stretching is best done two days after a hard effort like a track workout, running race or half Ironman and almost four – seven days done after the full Ironman.

If something is injured or strained it should not be stretched. At this point, stretching may actually delay the healing process. Think of stretching something that is overstretched – not useful.

At some point you will have to learn and listen to your own body. Personally I know that stretching after a track workout does not feel good. I know that at times my body needs time to just ‘calm down’ before I go to stretch something out.

I also do not always advise pushing into strenuous yoga poses or routines for athletes. Yoga is very restful and may improve flexibility. However, too much stretching may be just as harmful as not enough stretching. Overstretched muscles cannot perform their role.

How should I stretch?

It’s hard to say if there is a right or a wrong way to stretch. In general, hold your stretches 15 – 30 seconds. Never strain or stretch beyond what ‘feels’ right. Never bounce. Never force a stretch. Stretching should provide gentle relief to any soreness.

It is best to stretch opposing muscle groups as tightness and inflexibility are often related. For example, stretching your quads and then stretching your hamstrings. Stretching your iliopsoas and then your lower back. There are many good routines on the internet for stretching. Do a google search of “stretch routine” and you will likely find pictures and direction on what and how to stretch.

Also, it is best to mix up your stretch routine from time to time. Our bodies are very smart and always looking for the most efficient way to perform. This means that over time over muscles adapt to a stretch and what once was a stretch may not be anymore. Find new ways to stretch to keep your body responding to the change.

How important is stretching?

A lot of research has been done about whether or not stretching is effective yet I think most of us would agree that it feels good and that in itself makes it worthwhile. With that said, it should feel good after a workout to stretch. If it doesn’t feel good then it is probably not the right thing for you to do on that day.

Is stretching a part of recovery?

Recovery is anything that allows us to heal quicker from our efforts. In my opinion, stretching may help recovery in that it is quiet time after your workout. It is relaxing, calming and may help to put you in a more restful state. Think of yoga – the mindset, the quiet practice are likely just a useful for promoting recovery than the movements themselves. So, taking time to stretch may help you recover quicker because it helps you to relax.

In the bigger picture of performance, stretching should be a part of your routine to stay injury- free. Tight and overused muscles are more likely to become injured muscles. So, improving flexibility through stretching may help you stay injury-free over time.

Do you have a question about training, recovery, racing, or other tri-related things? Feel free to drop me an email at multisportmastery at comcast dot net and I'll do my best to answer.