The Importance of Stretching
In January of 2021, I ran a half marathon for the first time. Prior to this race, I had never been much of a runner (AT ALL) and had only run about 3 miles in a different race. Despite this, my friend asked if I would run with her, which turned into training for a half marathon. I completed the race, but during the last half of training and after the race, I had pain in both knees. It hurt to crouch down at the grocery store, go up and down stairs, jump, run, etc. Around April, I finally got in to see a physical therapist. She told me that while my strength was great, I was very inflexible for someone in their 20s. She gave me 10 minutes of stretches I needed to do everyday to improve my flexibility and work towards healing my knees. Since then, my knee pain has immensely decreased, and I can run short distances again.
Whether you exercise during your week or not, stretching regularly is a great goal to work towards. Stretching improves strength and flexibility, allowing for full range of motion when doing any physical activities. When we choose not to stretch, muscles can become tight and short. Then they can’t lengthen out completely when we need them to work. Joint pain (like my knees), muscle damage, and strains become much more likely. If you struggle with balance, stretching can help in this area too (Harvard Health, 2019)! It also increases blood flow to your muscles, especially if you’ve been sitting a lot during the day (Mayo Clinic, 2020).
It is also important to note that you shouldn’t do static stretching BEFORE you exercise. This can actually cause injury to your muscles. Instead, dynamic stretching before exercise is better (high knees, heel-to-rear jog, side shuffles, etc). The static stretching (holding a stretch for 30 seconds, no bouncing) can wait until after your workout (Harvard Health, 2019). The areas that are most important to stretch are in the lower half of your body - your hip flexors, calves, quadriceps, and your hamstrings (Harvard Health, 2019). You should also stretch both sides. If you do one hip flexor stretch, please do it on the other side too. Stretching should also not be painful. You should feel some tension, but if it’s causing pain, loosen up on your stretch a bit. Going too far could cause more damage. Furthermore, flexibility is not something you can build overnight. This routine should be something you do at least 2-3 times per week, and you’ll notice results after several weeks or a couple months. If you stop stretching, you won’t keep the effects. You will become more inflexible over time (Mayo Clinic, 2020).
Could you implement stretching into your week? Just 5-10 minutes after you exercise, in the middle of your day, or before bed? You will notice a difference in your range of motion and flexibility after some time.
References:
(2019). The Importance of Stretching. Harvard Health. Retrieved from https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching.
(2020). Stretching: Focus on Flexibility. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931.
Challenges/Points:
Stretching improves strength, flexibility, blood flow, and range of motion.
Dynamic stretching is best before exercise, while static stretching is best for after a workout.
Try stretching for 5-10 minutes three days this week.
Questions:
Is stretching a regular part of your weekly routine?
Have you ever had an injury that was caused by lack of stretching or have been told you need to stretch more to heal after an injury?
Do you spend most of your day sitting at a desk or moving around?
To talk more about this or something else on your mind text the number 494949 to chat with our team or visit RemedyLIVE.com/chat anytime, day or night.
