Sport: Are stretching necessary?
Sometimes athletes ask themselves what is the purpose of stretching, what are their real effects. Should we do it? And how to do it? Editus.lu brings you some answers!
Stretching before the sport?
While many believe that stretching before exercise is a necessity, many studies show that they are not used in fact, and that they even increase the risk of muscle injury . It is not for nothing, moreover, that the professional sportsmen stopped to do it before the physical exercise.
Nevertheless, this is more relevant to high performance athletes . It is not forbidden for those who practice a few hours of sport a week to permanently ban stretching. However, before you start, first warm your body to prepare for the effort. Better to stretch them after increasing their temperature so that they are flexible.
Stretching after the sport?
Yes, necessarily! But not immediately after your physical activity , if you have the opportunity and time in front of you. Instead, allow a one-hour delay , so as not to block the return of blood necessary for recovery, and thus aggravate muscle or tendon microlysis.
For your stretches to be effective, a motion should not exceed 10 seconds , but can be repeated 4 to 5 times. Nevertheless, be careful never to stretch your muscle until you feel the pain.
Some additional tips for successful stretching
- Stretching should be done slowly and at the rate of your breathing.
- A stretching session should not exceed more than ten minutes.
- Before and after your stretches, be sure to hydrate yourself properly.
- Do not stretch a muscle, but a chain of muscles.
- If you lie down on the floor during your stretches, close your eyes: this promotes muscle relaxation.
If you want more advice to stretch properly, do not hesitate to contact a sports physiotherapist or a sports coach .