Stretching is often viewed as a straightforward practice, but it is surrounded by a cloud of misconceptions. These myths can lead to incorrect approaches and missed opportunities.
Let's debunk six of the most common myths and shed light on the truth behind effective flexibility.
The Truth: While gentle dynamic stretches can be beneficial before a workout, static stretching (holding a stretch) before intense exercise can actually hinder performance. Dynamic warm-ups that mimic the activity you'll engage in are far more effective for preparing your body for action.
The Truth: While regular stretching reduces the risk of injuries by enhancing flexibility and range of motion, it's not a foolproof safeguard. Proper warm-up, technique, and balanced strength training are equally essential to keeping you safe.
The Truth: Bouncing during stretches (known as "ballistic stretching") can trigger the stretch reflex, leading to muscle tears. Controlled, static stretches or dynamic mobility drills are safer and more effective.
The Truth: Stretching can alleviate muscle soreness by increasing blood flow and releasing tension, but it doesn't guarantee complete relief from DOMS (Delayed Onset Muscle Soreness). Adequate rest, hydration, and nutrition are also vital.
The Truth: You cannot physically lengthen a muscle permanently (unless you grow the bone!). Stretching temporarily increases the muscle's extensibility and trains your nervous system to tolerate a greater range of motion.
The Truth: The "no pain, no gain" mentality is dangerous here. Gentle tension is sufficient; pushing into sharp pain can cause the muscle to tighten up protectively. Effective stretching should be uncomfortable but never painful.
If you aren't sure if your routine is helping or hurting, let's take a look at it. Come and see me for an MST session. Now located inside Train West Van.