STRETCHING VS. STRENGTHENING
“I’m always getting injured…”
“It’s because you never stretch!”
Let’s modernize that exchange a bit, shall we?
“I’m always getting injured…”
“It’s because you don’t lift!”
If you’ve ever heard the advice to stretch before playing sports or exercising, you might be thinking back to the days when your dad, uncle, or granddad (or maybe that one guy at your local footy club who never stops telling you about his glory days) swore by static stretching. Sure, stretching was all the rage in those times, but today, science has proven that this old-school method of injury prevention isn’t as effective as we once thought.
In fact, research today has completely shifted our understanding of what helps to prevent injury.
The Truth About Stretching and Injury Prevention
Many people still cling to the belief that static stretching before exercise or sport can help ward off injuries. But here’s the catch: stretching has no significant effect when it comes to preventing injuries. It’s just not as beneficial as we once believed.
Studies have shown that static stretching, where you hold a stretch for a period of time, doesn’t really make a noticeable difference in reducing the risk of acute injuries. That means those hamstring stretches or hip flexor stretches before hitting the gym or heading out onto the field might not be as useful as you think.
The Power of Strength Training
So, what does work for injury prevention? The answer is simple: strength training.
Research has proven time and time again that strength training significantly reduces the risk of both acute and overuse injuries. In fact, studies suggest that strength training can reduce acute sports injuries by more than one-third and overuse injuries by almost half.
Why does this work? Strengthening muscles, tendons, and ligaments helps improve overall stability and coordination. Stronger muscles are better at handling the physical demands placed on them, whether that’s sprinting down the field or lifting weights in the gym. When your body is better prepared to handle stress, it’s less likely to sustain an injury.
What’s the Best Approach?
If you want to avoid injuries and perform better in your sport or workout routine, the key isn’t holding a deep hamstring stretch for 30 seconds. Instead, the focus should be on building strength. Incorporating exercises that target different muscle groups, improve functional movement patterns, and build overall muscle endurance can make a world of difference when it comes to injury prevention. This approach is far more effective and sustainable than relying on static stretches.
The Takeaway
To sum it all up, while stretching has its place in improving flexibility and mobility, it’s strength training that truly has the power to protect you from injury. If you’re not lifting weights or focusing on building muscle, you might want to rethink your approach. To quote leading physical therapist Adam Meakins: “You can’t go wrong getting strong!”
So, next time you’re gearing up for a workout or heading to a game, remember: it’s not about how much you stretch, but how much you can lift and how strong your body is overall. Get strong, stay injury-free, and perform at your best!
Chris Bryceson
B. Health Sciences (Physio), APAM
CB Physiotherapy