By Dr. Aaron Case BSc, DC (December 2006)
1) Does stretching help an injury?
Research says: Stretching may aggravate a recent injury for 2 reasons:
- Stretching decreases pain in the area being stretched. Therefore, stretching may mask important sensations and cause re-aggravation similar to the overuse of pain medication.
- Prolonged or intense stretching causes microtears in a muscle and therefore may aggravate an injury as well as cause short term weakness in that area.
Solution: Stretch the injured area lightly and only hold for a few seconds especially if before or during a run.
2) Does stretching decrease soreness after a run?
Research says: Maybe, depending on the individual. A slight majority of research studies say that it will actually increase soreness while other studies say there is a slight soreness reduction.
Solution: Experiment for yourself by stretching one leg and not the other and see which feels better after DOMS (Delayed Onset Muscle Soreness) kicks in within the next day or two.
3) Does stretching increase running performance?
Research says: Prior to a run, the longer the stretch is held, the worse the performance. However, light/short static (held in one spot) stretching or dynamic (stride drills) stretching before the run may slightly increase running efficiency or economy.
Solution: Save any prolonged or intense stretching for after or completely separate from your run.
