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Contents of Article
1.
Summary:
2.
Introduction
3.
What is Stretching?
4.
What is Recovery?
5.
6.
7.
Future Research
8.
9.
References
Summary:
Though post-exercise stretching has been performed as a recovery modality for many decades, current research
discredits this form of recovery almost entirely. It has been suggested that this practice is outdated, based on
previous discredited theories, and with very little evidence to support its effectiveness. Furthermore, it has also been
suggested that the research conducted in virtually all stretching-based investigations is very ambiguous, and lacks
any real validity and/or reliability.
Keywords: pre-exercise, post-exercise, stretch tolerance, muscle soreness, range of movement.
Introduction
he practice of stretching after exercise (e.g. training and competition) is extremely common, and something that
has been conducted for many decades. The concept of stretching post-exercise to reduce muscle soreness, reestablish lost, or pre-exercise range of motion, and thus promote recovery was perhaps first popularised after a
particular research publication in the 1960s (1). Since then, whilst the underpinning theory supporting the usefulness
of post-exercise stretching has been discredited, the practice of this recovery modality still persists (2).
What is Stretching?
the application of force to musculotendinous structures in order to achieve a change in their length, usually for the
purposes of improving joint range of motion (ROM), reducing stiffness or soreness, or preparing for (physical)
activity. (3).
Though there are many forms of stretching (Figure 1), static stretching appears to be the most common type
prescribed in post-exercise cool-down routines. Stretching is also classified as either acute or chronic. Acute
stretching typically refers to a single stretch usually lasting >30-seconds or less (4, 5). Chronic stretching refers to
repeated stretches over a series of sets, days and even weeks (6).
What is Recovery?
ecovery is traditionally defined as a 1-stage model: that is, returning something that was lost (8), or a
reestablishment of the initial stage (9). However, recovery in sport, or from exercise is seen as a 2-stage model: that
is, returning what was lost (i.e. reducing fatigue), and adapting (i.e. supercompensating) to the imposed training
demands (6). Given this, full recovery should not be considered complete until the athlete has achieved a level of
fitness that is higher than pre-exercise levels (i.e. the supercompensation principle). This principle is simply displayed
in Figure 2.
2.
and almost trivial. Unfortunately, despite its long history, and large popularity in the recovery strategies of many
training programmes, post-exercise static stretching appears to have no worthwhile effect on muscle soreness.
Range of Motion and Post-Exercise Stretching
Flexibility is usually referred to as the range of motion (ROM) around a joint, or a series of joints (e.g. the spine).
Static or pre-contraction stretching techniques are perhaps most frequently used to develop, or increase, joint ROM
particularly after exercise.
It must be formally understood that there is a difference between stretching, commonly used to improve joint ROM,
and ROM exercises, which can perhaps be referred to as mobility exercises (23). Is the objective of post-exercise
stretching to: 1) re-establish normal, or pre-exercise joint ROM; or 2) improve joint ROM? If it is the first answer (reestablish joint ROM), then it is recommended that dynamic, pain-free movements should be used (6). If the answer is
number two (improve joint ROM), then perhaps static stretching is a more appropriate choice.
However, static stretching techniques generally require the athlete to endure mild discomfort in order to place the
muscle and tendon under tensile stress (6). This very concept of inducing pain (i.e. mild discomfort) post-exercise, in
an attempt to reduce pain and promote recovery seems somewhat counterintuitive. Okay, so the idea behind this
objective of static stretching is to develop or re-establish pre-exercise ROM, but recall previously, are not other
recovery modalities just as useful for achieving such goals? To our knowledge, no study has directly compared the
effects of these modalities at improving ROM against each other. Even so, unless static stretching appears to be
substantially superior to these other modalities, then its worthwhile is questionable. To add to this, though many
investigations have observed increases in ROM after various weeks of static stretching, these improvements have
been suggested to be the result of an increase in stretch tolerance (ability to withstand more stretching force), and not
extensibility (increased muscle length) (24-27).
Our present knowledge after reviewing the current body of literature, would suggest that static post-exercise
stretching is not very worthwhile. Instead, other recovery modalities that not only reduce muscle soreness, but also
improve ROM in a pain-free manner are recommended (e.g. active recovery which includes dynamic, pain-free
movements).
ne key issue surrounding virtually all stretching-based research, is the current ability to appropriately quantify
the intensity of stretching i.e. how do you measure the intensity of a stretch? For example, how do you quantify, or
determine, whether the stretch is slightly uncomfortable, moderately uncomfortable, or very uncomfortable during
investigations as every individual has different tolerances to pain. To complicate things further, discomfort and pain
may be exercise specific suggesting that individuals may have higher stretch tolerances during certain exercises
than others (12). This also complicates things further when research is compared as an athlete may have a higher
pain tolerance for a quadriceps stretch, than for a hamstring stretch. Athletes are also often directed to perform a
stretch that is pain-free, but the line between mere discomfort and pain is unclear (6). Furthermore, to the best of our
knowledge, no single metric has ever been proposed which can reliably measure (i.e. quantify) the level, intensity, or
magnitude of stretching. All in all, there is a wealth of issues surrounding the reliability of stretching-based
investigations, this therefore makes comparing such research very problematic.
Future Research
aving discussed the potential limitations of stretching and its effects on recovery, in addition to highlighting a
series of issues regarding the modality, the following topics are advisable for future research:
Direct comparisons between stretching and other recovery modalities and their abilities to improve ROM.
Identifying pain tolerances between different stretches (e.g. quadriceps vs. hamstrings).
Post-exercise stretching appears to have a very little effect on reducing muscle soreness 1-7 days after
exercise.
Though static stretching has been shown to improve ROM, this may be attributable to stretch tolerance and
not an increase in muscle-tendon length.
Static stretching requires enduring mild discomfort to increase ROM, which may be conflicting to the very
principle of aiding recovery (i.e. reducing soreness).
ROM/mobility exercises utilising dynamic, pain-free movements may be more appropriate for re-establishing
any lost ROM after exercise.
Static stretching reduces blood flow, capillary region oxygenation, and the velocity of red blood cells to the
muscle.
Thus, other recovery modalities such as active recovery and water immersion therapy (e.g. ice baths) may
be more beneficial.
References