Stretching offers no protection against injury

Counterproductive: stretching offers no protection against injury

04/27/2012

Stretching before and after sports activities should generally prevent injuries and sore muscles, but experts at the German Sport University Cologne see here a widespread misjudgment. Often stretching exercises are counterproductive and even reduce the performance, reports Professor Ingo Froböse of the Center for Health of the German Sport University Cologne.

Although intensive stretching before strength training is considered indispensable for many athletes in order to minimize the risk of injury, stretching exercises in the run-up to strength training actually do not protect against injuries, explained Prof. Froböse. The sports scientist advises against a longer stretching program before the strength training and emphasized that maximum short dynamic stretching exercises are recommended here.

Long stretching exercises reduce the performance of the muscles
Extensive stretching exercises before the strength training, according to the spokesman of the Center for Health of the German Sport University Cologne, no reduction in the risk of injury can be achieved. In addition, could „A long stretch program before weight training will cause a reduction in performance“, explained the expert. Especially during strength training, a detailed stretching program is counterproductive. Instead, Prof. Froböse recommends to prepare the muscle groups to be trained by a short and dynamic stretching on the load. Athletes should „perform a very short and dynamic stretching before the strength training“, to activate the muscles that will be trained afterwards. By stretching the „Circulatory situation improves and the muscle mechanically on an effort“ hired, explained Prof. Froböse. If the stretching exercises are too extensive, the muscles will relax and stretch, resulting in reduced performance and responsiveness, the expert continues. „The commute is too long and the reaction takes too long“, emphasized Prof. Froböse.

Stretching after strength training promotes tiny muscle injuries
Stretching after strength training, according to the sports scientist is rather counterproductive, since the high stress of the muscles can lead to tiny injuries in the muscle tissue, which may extend in the course of stretching exercises. „These micro injuries can be exacerbated by an intensive stretching program“, explained Prof. Froböse and emphasized that „especially after strength training therefore no stretching“ to be recommended. Regarding the allegedly reduced risk of injury due to the stretching exercises before the sport, the spokesman of the Center for Health of the German Sport University Cologne explained that the scientific literature so far provided no evidence for a protection against injury by stretching. Rather, in the opinion of the experts in some sports, the risk of injury by stretching exercises probably even increased. „If, for example, contact with opponents - as in football - leaves the muscles with little time to react, relaxed muscles tend to be injured“, explained the expert.

Warm-up exercises without stretching program
Even if Prof. Froböse does not comment on this in his current information, a cold start without any preparation for the physical stress also seems hardly recommendable. However, in the warm-up exercises - especially before the strength training - should be dispensed with a detailed Dehnprogramm. (Fp)

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Image: Dieter Schütz