Stretching Won't Make It Hurt Less

It has been my personal experience that stretching in and of itself before and after exercise does not significantly reduce the probability of injuries during physical activities. In my opinion athletic injuries are the result of one of the following: (1) poor execution and form, (2) muscle fatigue, (3) impact or stress beyond the affected body part(s) ability to sufficiently absorb the stressor, (4) or a combination of any of these reasons.

Most of the non-contact injuries I sustained during athletic events occurred while performing movements well within my normal range of motion. While injuries I incurred upon contact were obviously the result of blunt force trauma to various joints, ligaments, tendons and surrounding muscle tissue in which the integrity of the structure was compromised. In either case stretching would have provided no increased measure of protection or prevention.

Likely, muscle fatigue influences injuries to a greater extent than a muscle’s range of motion. Muscles that are exhausted through prolonged activity are unable to effectively react to external forces. Additionally, fatigue induces lapses in concentration, perceptual judgment and neuromuscular coordination. This is particularly true of less fit individuals, but even a seasoned athlete will eventually succumb to the effects of fatigue. Thus, mental and physical fatigue plays a significant role in leading to miscalculated biomechanical actions resulting in injury.

Regarding the idea that stretching reduces delayed onset muscle soreness (DOMS), I have never experienced any great relief from the pain that follows a grueling workout by stretching before or after the training session. But I do elicit relief from moderate post-training activity that elicits increased blood flow. This is because blood is the vessel by which vital nutrients needed to repair damaged muscle cells are transposed, while at the same time blood transports waste materials away from the muscle cell.

Having said all this, one should not conclude that stretching serves no benefits. Rather my argument is that stretching preceding or after activities does not in all likelihood deter injuries during participation, or reduce muscle soreness following it. The main reason I include some form of stretching into my exercise regime is to help maintain the proper muscle tension/length relationships needed to execute movements in my regime as effectively as possible. The nature of these relationships changes depending on the amount of muscle flexibility needed to perform a particular activity.