that thing we keep forgetting to do in our workouts is hurting us-- literally!

We're all guilty of it at some point -- jumping straight into a workout or training without stretching first. Maybe there isn't a big consequence to skipping stretch... Or is there?

In this blog, I'm going dive into why not stretching is actually hurting your athletic performance.

What stretching actually does to our bodies

Stretching is the act of lengthening muscles and tendons to improve flexibility and range of motion. There are two main types: static and dynamic stretching.

Static stretching is performed by holding a stretch for several seconds. Most of us hold our static stretch for about 10 seconds, and then move on. But actually, in order to properly stretch the muscle, you need to hold it for a minimum of 20-30 seconds. This type of stretching is best for post-workout routines, as it helps to relax the muscles and improve flexibility.

Dynamic stretching, on the other hand, involves moving parts of your body through a full range of motion. This type of stretching is ideal for warming up before physical activity, as it prepares the muscles for the demands of the workout ahead.

So when you do a hamstring stretch properly, the end result is that your hamstring is actually longer than it was before you stretched! You'll see why this is so important later.

Athlete stretching gluteal and hamstring muscles

The Importance of Flexibility

Flexibility is a key component of athletic performance. It allows athletes to move more freely and efficiently, which can help them to be more agile, move faster, and save energy. And probably the most important benefit of flexibility is that it reduces the risk of getting injured.

Athletes with greater flexibility can actually execute movements with more precision and power. For instance, a sprinter with flexible hamstrings can achieve a longer stride, while a gymnast can perform more complex routines with ease.

Athletes with greater flexibility can actually move with more precision and power.

Injury Prevention

One of the most significant benefits of proper stretching is its role in injury prevention. Tight muscles are more prone to strains and tears, which can sideline athletes for extended periods. By incorporating a regular stretching routine, athletes can maintain muscle elasticity and reduce the risk of injuries.

On the cellular level, stretching helps to improve blood circulation, which can help with the recovery process after intense workouts. Enhanced blood flow delivers essential nutrients (think oxygen!) to the muscles, promoting faster healing and reducing soreness.

Getting sidelined with an injury can be devastating!

Proper stretching will lower your risk of injury.

Enhancing Performance

Proper stretching can lead to improved athletic performance in several ways.

• First, it increases muscle elasticity, allowing for more powerful contractions. This is particularly important in sports that require explosive movements, such as sprinting or jumping.

• Second, stretching can improve coordination and balance. Athletes who regularly stretch are often more aware of their body movements, which can lead to better control during performance. This heightened awareness of body movements (known as proprioception) can be the difference between winning and losing in competitive sports.

Having good proprioception can be the difference between winning and losing.

Incorporating Stretching into Your Routine

To reap the benefits of stretching, athletes should incorporate it into their training regimen the right way. Here are some practical tips:

1. Warm-Up First: Always start with a light warm-up to increase blood flow to the muscles before stretching. This can include light jogging or dynamic movements.

   
   

2. Focus on Major Muscle Groups: Pay attention to the muscles that are most used in your sport. For example, athletes involved in a running sport (like track, soccer, basketball, etc.) should focus on their hamstrings, quadriceps, and calves.

   
   

3. Hold Static Stretches: After workouts, incorporate static stretches to help relax the muscles. Aim to hold each stretch for at least 30 seconds.

   
   

4. Use Dynamic Stretches Pre-Workout: Before engaging in physical activity, perform dynamic stretches to prepare the muscles for action. This can include leg swings, arm circles, and torso twists.

   
   

5. Listen to Your Body: Stretching should never be painful. If you feel discomfort, ease off the stretch. Consistency is key, so focus on gradual improvement over time.

   
   
   
   

An athlete performing a dynamic stretch on a track

The Role of Stretching in Recovery

Recovery is an essential part of any athlete's training program, and stretching plays a vital role in this process. After intense workouts, muscles can become tight and fatigued. Stretching helps to alleviate this tension and promotes relaxation.

Incorporating stretching into a post-workout routine can also help to reduce muscle soreness. By enhancing blood flow and promoting the removal of metabolic waste products (like lactic acid), stretching can speed recovery, allowing you to train harder and more frequently.

Common Stretching Mistakes to Avoid

While stretching is clearly beneficial, there are common mistakes that athletes should avoid to maximize its effectiveness:

1. Skipping Stretching: Many athletes overlook stretching due to time constraints. However, making it a priority can lead to all the long-term benefits described above. Stretching once in a while only will not have the same benefits.

   
   

2. Bouncing During Stretches: This can lead to muscle strains. Instead, focus on smooth, controlled movements.

   
   

3. Neglecting Certain Muscle Groups: Ensure that all major muscle groups are included in your stretching routine to maintain balance and prevent injuries. If certain muscle groups are stretched more than their opposing muscles, the muscles become imbalanced which can result in injuries. For example, don't routinely stretch your quads and neglect to stretch your hamstrings.

   
   

4. Not Breathing Properly: Remember to breathe deeply and steadily while stretching. This helps to relax the muscles and enhance the effectiveness of the stretch.

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   Breathing deeply is critical to the effectiveness of stretch

   
   

take-home points

Proper stretching is an essential component of any athlete's training program. By understanding the different types of stretching and their benefits, athletes can improve their performance, prevent injuries, and speed recovere.

Incorporating a well-structured stretching routine into training can lead to significant improvements in flexibility, strength, and athleticism. As athletes strive for excellence, prioritizing stretching can be a game-changer in their journey toward peak performance.

One highly effective way to enhance your workouts is through assisted stretch and myofascial release. At CT Sports Recovery, we offer hands-on stretch and myofascial release with our licensed chiropractor, Dr. He.

Dr. He specializes in soft tissue and joint work, and offers affordable stretch and myofascial release sessions. Book an appointment with her HERE and start enjoying improved athletic performance.