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Stretching Before a Workout Can Actually Do More Harm than Good

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yogaStretching Before a Workout Can Actually Do More Harm than Good

By SpineCare Chiropractic

From the first time we ever walk into a gym or onto an athletic field of any kind, we are conditioned to always stretch before strenuous activity. Such is the case in P.E. classes in grade school as well as in certain corporate work environments. It’s common knowledge, really: Before your body works, it needs to stretch. Or does it?

Do we even consider why this knowledge is so common and spread so easily? After all, what does stretching before a workout do that so wonderfully enhances human performance? The reality is that stretching is like flossing our teeth. We do it because we’re told to and even though we don’t know for sure that it helps, it sure does make us feel better at the end of the day to say we did. (And the first time something goes wrong, it’s simply because we didn’t floss enough.)

As it turns out, static stretching (the stationary “stretch and hold” types of stretches) before a workout, or any activity for that matter, isn’t all it’s cracked up to be.

Is stretching before a workout bad?

Ian McMahan, a writer and sports medicine professional based in San Francisco, states that “When it comes to static stretching, research has now repeatedly shown that stretching before exercise is counterproductive and results in a temporary loss of muscle strength. These losses can be as much as 5 percent and are magnified in those that hold a stretch for longer than 45 seconds.”1

Consider for a moment what stretching is supposed to accomplish. Most people would probably agree that they stretch to “lengthen the muscles” or something of that nature. Think of your muscle as a rubber band. Naturally it is meant to expand and contract, however, once it has been stretched to the point of reduced elasticity it does not perform as well as it should.

Experts have augmented this idea by maintaining that a certain amount of “tightness” in the muscles is needed for some sports and activities.2

In other words, stretching may increase flexibility and weaken the stretched muscles at the same time. For some activities and sports, excessive flexibility is necessary. However, for most individuals and athletes, such flexibility is unnecessary and can even be detrimental.

Doesn’t stretching prevent injury?

McMahan explains that static stretching could reduce the risk of muscular strains in explosive-movement sports (football, track, etc.), but studies that found a decrease in muscle strain also noticed an increase in ligament sprains and other injuries after stretching.1

AP medical writer Maria Cheng, CDC points out that experts who reviewed more than 100 stretching studies found that “people who stretched before exercise were no less likely to suffer injuries such as a pulled muscle, which the increased flexibility from stretching is supposed to prevent.”2

In other words, stretching does not necessarily prevent injury. At least not as effectively as we have been intended to believe.

So what should you be doing before you exercise?

Warm up by doing simple movements with little to no resistance in a controlled setting (air squats, jumping jacks, pushups, etc.). This type of movement allows your body’s breathing rate, circulation and heart rate to increase in order to supply your working muscles with the blood, nutrients and oxygen they need. It also helps lubricate your joints. Stretching does not accomplish these very important goals and therefore should not be considered a warm-up.2

Mark Sisson quoted a study on his blog (marksdailyapple.com) that essentially found evidence that “dynamic stretching (think walking lunges, leg swings, stuff like that) improves flexibility and retains performance, while evidence is strong that static stretching does not.”3

Mark also cites another study that found that athletes who performed a brief warmup imitating the intended workout tended to perform better than those who performed a longer warmup.3

Keep it simple, keep it safe, and don’t overdo it. It’s called a warm-up for a reason.

Here are a few general warm-up ideas:

  • Foam rolling (if possible)
  • Movements that help maintain or increase range of motion at the joints
  • Movements that mimic the activity to be performed, but in a controlled atmosphere with little to no resistance.
  • A few specific examples of great warm-up movements are:
  • Click to get more warmup ideas from Stack.com

So next time you’re in the gym, on the field, or simply getting prepared for any physical activity, use common sense and warm up in a way that will benefit your body and actually prevent injury. (Oh, and don’t forget to floss your teeth.)

What do you think about stretching before exercise? Do you agree or disagree? Let us know what you think in the comments below.

 

About the author:

SpineCare Chiropractic provides a chiropractic blog with tips and tools to help you maintain a healthy and productive lifestyle.

 

Photo credit: coachfitness.com

Sources:

  1. http://m.theatlantic.com/health/archive/2014/08/stretching-before-exercise-is-overrated/376089/
  2. http://www.sparkpeople.com/blog/blog.asp?post=4_reasons_to_stop_stretching_before_you_exercise
  3. http://www.marksdailyapple.com/are-stretching-and-warmups-overrated/#axzz3ClJUAyLd
  4. http://www.stack.com/2013/12/10/pre-workout-warm-up/

 

Having Trouble Sleeping? Easy Remedies for Chronic Back Pain

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low back painHaving Trouble Sleeping? Easy Remedies for Chronic Back Pain

Is back pain ruining your sleep? While back pain at night is one of the leading causes of insomnia, there are things you can do during the day that will help you at bedtime. By treating your chronic back pain naturally with the following home remedies, you may be able to fall into a deeper sleep and wake up feeling refreshed.

1.  Meditate
Your body is equipped with natural pain relievers called “endorphins.” When you meditate, your mind and body become relaxed. This triggers the release of endorphins, which help relieve pain. In one study, pain sufferers who engaged in meditation for 20 minutes three times a week began to notice a reduction in their pain symptoms.

2. Exercise Your Abs and Back
Exercise is a natural remedy for many ailments, including chronic back pain. However, before you start any type of exercise regimen, it’s important that you consult your doctor first. Focusing on your back muscles may be an easy way to strengthen your back, but don’t neglect the abdominals—your abs. Your abs and back muscles work together to support your lower back, so your exercise regimen should target both.

To make exercise easier, you can use an exercise ball that was designed to strengthen the muscles on your front and back. If you need help, consider a couple of sessions with a personal trainer. He or she can help you put an exercise plan together that is designed to strengthen your back and help relieve your pain.

3. Apply Heat—and Cold

Cold and heat are easy remedies to apply at home.

 

  • Cold will benefit you if your back tends to become inflamed. It can also reduce muscle spasms that can cause pain.
  • Heat helps alleviate back pain by increasing the blood flow, thereby stimulating your sensory receptors and taking the tension off your muscles.

 

For cold, all you need is an ice pack. For heat, you can soak in a hot bath, or you may place a heating pad on the painful area.
4. Stretch Your Hamstrings
Tight hamstrings can cause discomfort because the tightness places stress on your lower back and prevents your pelvis from moving freely. A very simple remedy is to stretch your hamstrings twice a day. One of the easiest — and most effective — exercises is the standing hamstring stretch. Simply bend over and try to touch your toes. Make sure that you are not forcing the stretch, which can worsen your injury.

These suggestions are home remedies that you can take advantage of even if you are being treated by a physician. With these tips in mind, a better night’s sleep may be a blink away.

Author Bio

Doug Johnson, PA

North American Spine
Doug Johnson helped create North American Spine in 2009, and is certified with the National Commission on Certification of Physician Assistants. In addition to managing all medical staff, Doug also facilitates all new location launches by training physicians in proper AccuraScope procedure techniques and instructing office staff in North American Spine expectations of quality patient service.

 

 

Rheumatoid Arthritis patients often suffer from depression!

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Rheumatoid ArthritisRheumatoid Arthritis patients often suffer from depression!

Majority of the world’s population suffer from rheumatoid arthritis. As a result pain in the joints is a common symptom. But are you aware that depression is a major concern amongst the patients suffering from this ailment? The higher the pain, the higher the rate of depression in the patient. A lot of research has been done in this field. As per the research and their findings nearly 13 to 20% of the patients suffer from depression. This percentage is highly dependent on the social demographics as well as the characteristics of the ailment. Thus the patients have a double chance of suffering from depression compared to the general public. There is another thing that we need to consider here. The way a patient deals with depression has a lot to do with how they deal with their pain and their level of interaction with their practitioner.

Now there is an interesting angle to the depression and pain syndrome. As per the research the relationship between the two can be calculated on the basis of symptoms, cognitions and behaviors of the patients. As already mentioned it is said that the level of depression increases with the increase in pain. But surprisingly it is seen that even if the pain is brought under control there seems to be no decrease in the level of the depression factor. It is often seen that the intensity of the depression is associated with the verbal description of the pain. Say for example if as per the patient the pain is unbearable, then there has been a rise in the depression factor and not with the frequency with which the pain occurs. So there is a debate amongst the researchers as to whether the intensity of the pain causes this depression or whether it is vice versa.

The decrease in functional ability also seems to contribute to the depression level. This happens more if the patient is unable to do certain activities that they consider important such as visiting one’s family over the weekend, taking a holiday and so on. As per research nearly 10 % reductions in these activities leads to about 7 fold increase in depression. As a result the patient lacks the determination and will to carry out any activity.

However if you are looking for a definite link between the pain and disability to carry out activities that may lead to depression – then you will be disappointed on this as the relation between all these factors are unclear. It is true that pain and stress are vital factors but then there are many patients who suffer from disability and chronic pain and yet they have not experienced depression. So what we can conclude is that although these factors are vital they are not a must in having depression. There are many other factors that can be equally influencing. Stress and lack of social support play important role.

So there is no specific hard and fast rule as to what contributes to depression in patients suffering from rheumatoid arthritis. It varies from one patient to another and depends on various characteristics and symptoms.

 

Ashley is a graduate of NUS university of Singapore. After graduating, she starts writing as her carrier. She has 7 years experience for writing and writes wide range of topics on diet, health, nutrition finance, travel etc. She wants to share an informative article for Rheumatoid Arthritis patients.

Go Daddy Go

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papaGo Daddy Go

Daddy is just as important to the baby as the mother is, so here is why your baby needs you as equally as momma! It is true that mothers become the focal point in the early stages of a baby’s life, while daddies are often not counted into the picture.

However, research indicates that although dads have independent roles from the mothers, they are just as special and important to the development of the baby. They might not be the ones to give birth or breastfeed the child, but according to psychologists and child experts, fathers must spend as much time with their children as possible by playing with them, talking to them, listening to their excited gurgling and laughing with them to cement the bonding between the father and child.

In a typical scenario, it is seen that dads usually come home late in the evening and are mainly seen at the dinner table, spending a bare minimum of time with the children and at best being at home during the weekends. It is important that society stops typecasting fathers as just providers, as their physical and emotional presence is just as vital to the child’s overall growth and bonding with the entire family.

A soon-to-be new dad does not have to wait until the child is born to commence the bonding procedure, as fathers can initiate the bonding process with their babies even before they are released into the world. Research indicates that babies inside the womb can differentiate between a father’s voice and that of a stranger’s tone. Child psychologists point out that babies are intelligent and highly responsive even before they are born, which means that a father does not necessarily have to sing to the baby by putting the head on the mummy’s tummy. It is important to be as close to the partner during pregnancy to develop the bonding between the child and the mother.

Child experts also recommend that after the baby is born, fathers must spend one-on-one time with their new-borns in order to recognise and understand baby cues. By being alone with the baby and having a quality one-on-one time with their infant helps in concentrating what the baby is doing and learning from their behaviour on what they could be thinking. To understand what the baby is going through it is important to get to know your baby well enough through personal bonding and not rely on your partner for updates.

Based on a study in Germany, it was seen that fathers who interacted closely with their two year olds in various ways developed stronger relationships with their children as they grew older and were as seen as supportive and sensitive fathers, especially between the ages of 10 and 17, as compared to fathers who did not spend enough time with their children and were seen as distant and aloof.

Another study conducted in Australia revealed that a father’s parenting style played a huge influence on the weight of preschool children. It was revealed that dads who laid clear boundaries with their children were seen to have kids with normal weight, as compared to children with a higher BMI who had indulgent fathers. The study revealed that children were more likely to be overweight if their fathers were too strict or too lenient; as compared to fathers who loved them while at the same time had set boundaries as they were growing up.

A father who has brought up his daughter with loving care and interest indicates that she will also have a warm and enduring relationship with her husband. In numerous cases it has been seen that when a father is not present while the child has been growing up or has been detached or uncommunicative, young women tend to be more promiscuous as they are looking for love and attention elsewhere. Boys on the other hand turn out to be respectful and loving men if they have had a trusting and warm relationship with their father.

Author Bio: Malvika, a working professional and blogger but that doesn’t prevent her showing her writing skills in different fields. She has written reviews for many products like Baby Monitors, Pregnancy Pillows etc.