Stretching: The truth

Few running practices are as hallowed as stretching. And none have been debated as much in recent years. Studies have failed to reliably show that the addition of stretching to a warm up before activity reduces overuse injuries. Yet few experts in the field are ready to abandon stretching.

THE REASONING
Runners are tight in predictable areas, they get injured in and around these areas, and therefore they should increase flexibility in these areas. The muscle groups at the back of the legs – the hamstrings and calf muscles – stand atop most lists of “best muscles for runners to stretch.” Hamstring and hip-flexor flexibility seems to improve knee function (several reports link poor hamstring and hip-flexor flexibility with “larger knee joint loads”), and calf flexibility may keep the Achilles tendon and plantar fascia healthy.

ACTION PLAN
Little evidence indicates that stretching prevents overuse injuries. That said, knee and Achilles problems are among runners’ most frequent complaints, and so experts recommend increasing the range of motion of muscles that can strain these areas if there is underlying tightness. Just don’t do static stretches (holding an elongated muscle in a fixed position for 30 seconds or longer) before running. However, dynamic stretching can be done as a safe, effective pre-run warm up.

This article will be found in the upcoming April, 2011 edition of Runner's World - the world's leading running magazine for the runner who wants to achieve their personal health, fitness and performance goals.