By. Charles Trinh, MS, PES, CSCS, ACSM-cPT
Most people have done some kind of stretching routine at least once in their lives. Growing up we have been taught to stretch our muscles before we workout or do any type of physical activity. As exercise science research advances stretching before exercise may be a thing of the past for certain individuals.
From physical education classes in school, coaches and even experts in the field have constantly told their participants to stretch before exercise to prevent injury. It is so ingrained in the general population that any mention of not stretching before exercise will lead to doubt of the persons fitness judgment.
First off, there is no scientific evidence that stretching before a workout will prevent injuries. A lot of this misinformation comes from individuals playing sports or their coaches. For example the logic is that if a person strains their hamstring (back of the leg) muscle when running. The person must have pulled it because it was tight and stretching before will elongate the muscle and prevent future injuries from happening.
This logic is faulty and leads to inferior training programs as well as increases the risk for injuries. When running, as the leg is put in front of the body the knee extends and the quadriceps femoris muscle contracts (front of thigh). This muscle extends the knee, and through a process called reciprocal inhibition the hamstrings (back of leg) must decelerate the knee extension. If there is faulty muscle recruitment and bad timing of knee extension (hamstrings are still contracting as quadriceps femoris extends knee). The hamstring muscle will tear. If there are two muscles pulling against the same body part in two different directions the smaller muscle will tear.
The problem is not tight muscles, the problem is faulty motor programming from the central nervous system. An athlete or yoga enthusiast can stretch all they want, but ultimately it is your central nervous system that controls the tone of the muscle. So the key is fixing these faulty programs to enhance movement and prevent injury.
It is beyond the scope of this article to cover every facet of the science. Stretching may seem simple but there is a lot more than just holding a stretch for 30 seconds at a time. Something to think about if your workout partner suggests to stretch before exercise.
Charles Trinh, MS, PES, CSCS, ACSM-cPT is the founder of FunctionWorks Fitness and former State Director for the National Strength and Conditioning Association. He has over 10 years of formal education and practical experience in the health and fitness field. Charles has earned his undergraduate degree in Exercise Science and Sports Medicine and his Masters of Science degree in Exercise Science and Performance Enhancement. He also holds the highest level certifications by the National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM).
Trainer, Consultant and Educator
Charles is a consultant and educator in health and fitness. His in depth knowledge about the function of the musculoskeletal system and how it relates to exercise performance makes him a sought after speaker locally and nationally. He currently is a lecturer for the American College of Sports Medicine. Some of the private and public organizations that he has worked with are:
University of Hawaii John A. Burns School of Medicine
University of Hawaii Department of Health and Exercise Science
Kapiolani Community College Exercise Sport Science Program
Westfield State College
National Strength and Conditioning Association
American College of Sports Medicine
McDonalds Restaurants of Hawaii
Chaminade University
Fitness Resource Associates
Fitness Education Network
YMCA of Honolulu
University Health Alliance
For more information contact:
Charles Trinh, MS, PES, CSCS, ACSM-cPT
808-779-1604
functionworksfitness@gmail.com
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