Oct 6, 2021
We are replaying one of our most popular episodes for you this
Before you jump into your next exercise session, learn why what
you’ve been told about stretching is completely wrong and how it
can actually increase the odds of you getting injured. Brian and
Amy explore some common myths regarding stretching before and after
exercise and discuss whether or not stretching is a necessary
component of strength training.
- Do you need to stretch before you work out? There are a lot of
prevailing myths around stretching and exercise and people are
usually coming at this from one of two angles, either to prevent
injury or to increase performance.
- In terms of preventing injuries, stretching has been shown in a
number of studies to have no impact on the likelihood of injury.
Even with uncontrolled environments like a sport, stretching
doesn’t seem to have an effect on the odds of getting injured.
- There is a difference between stretching and a dynamic warm up,
which is something that can be beneficial before physical
- In strength training, the key to preventing injuries is to
control the forces that the body is exposed to. Clients in the
Exercise Coach undergo no intentional stretching before
- Static stretching before an activity does not reduce the odds
of an injury, but it does have a negative impact on performance.
Over a hundred studies showed that static stretching reduced the
strength of the muscle by at least 5%.
- Stretching is like loading a muscle so it makes sense that it
would reduce the muscular capacity.
- When it comes to stretching after a workout, there are a couple
of things that people believe. The first is to reduce muscle
- The trouble is soreness is not a good indicator of whether or
not you performed an effective workout and not everybody gets sore
after strength training.
- Several studies showed that stretching, before or after
exercise, has no impact on delayed muscle soreness. To actually
prevent muscle soreness one of the best things you can do is get
your body into motion sooner. It can take delayed muscle a couple
days to set in, so getting in your next workout can prevent
- A common myth regarding strength training is that it will make
your muscles tight or inflexible. It’s not the case that muscles
lose flexibility as they get bigger, so the idea of stretching to
prevent tightness is based on a false assumption.
- Resistance training has been shown to actually improve
flexibility, not reduce it. It’s very common, especially people who
have experienced the effects of aging, that when they start to
engage in a safe and effective strength training program that they
will start to move better too.
- The best way to gain flexibility is through the safe and
controlled exercises available at the Exercise Coach. When we
perform strength training, especially eccentric training, our
bodies produce new proteins that contribute to making our muscles
more flexible, which doesn’t happen with static stretching.
- The main takeaways regarding stretching is that you don’t need
to do it to prevent injuries before exercise and it’s not necessary
to prevent soreness or stiffness. It’s okay to stretch to relax,
but it’s not a necessary component of a strength training
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