More than 10 million sports related injuries occur in the world every year. To avoid this,
athletes and coaches alike are using a variety of pre-competition techniques to decrease
injuries and increase performance. But, what does science tell us about stretching and
"warming-up"?
Many studies have looked at how stretching can affect athletic performance, and it turns
out...it depends on the activity! Sports such as figure skating and snowboarding, which
require a wide range of motions to impress the judges, certainly benefit from an athlete's
flexibility. But for power sports like speed skating and bobsledding, too much stretching
may actually cause a temporary decrease in muscle strength. The overstretched muscle
becomes less responsive and can stay weakened for up to 30 minutes.
Although athletic competitions can be strenuous, there is little evidence to suggest that stretching
before or after a competition decreases muscle soreness. Some studies have even noted that
extreme flexibility can lead to an increase in the range of stretching without pain. And
if you can't feel pain, the body doesn't know when to stop pushing; as a result, injuries
can occur. Another large study of athletes found that the least and most flexible participants
were 2.5 times more likely to incur an injury. So when it comes to flexibility in competitive
sports, it's most beneficial to be moderately flexible.
A well designed 'warm up' is also extremely beneficial. The term itself comes from the
positive effects of raising the temperature of your body before a competition. Slowly
increasing physical intensity prior to a sport increases muscle temperature, ultimately allowing
your muscles to contract more forcefully. More forceful contractions, equals more strength
and power. Furthermore, slowly adding movement to your muscles opens up the blood vessels,
allowing blood to flow more easily throughout the body, and decreases the strain on your
heart. Finally, as your blood temperature increases, your blood cells actually hold
less oxygen. This loose oxygen is then free to be used by your muscles, increasing overall
endurance.
Science says, it's important not to over "stretch" it when it comes to flexibility, but physically
"warming up" your body before each specific sport might help you burn
the competition.
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