Stretching is often seen as a necessary part of any workout routine, but there’s a lot of confusion around when and how to do it. Should you stretch before exercising, after, or both? And does stretching really prevent injuries? A Winnipeg physiotherapist explains the facts and clears up common myths about stretching.
Myth #1: Stretching Before Exercise Prevents Injuries
Many people believe that stretching before exercise reduces the risk of injury. However, research suggests that static stretching (holding a stretch for an extended period) before a workout does not significantly prevent injuries. In some cases, it can even temporarily decrease muscle strength and power.
What to Do Instead:
Rather than holding long stretches before exercising, start with a dynamic warm-up. Movements like leg swings, arm circles, and bodyweight lunges help prepare your muscles and joints for activity.
Myth #2: Stretching Helps Reduce Soreness After Exercise
You may have heard that stretching after a workout prevents muscle soreness. While stretching can improve flexibility and mobility, it doesn’t directly prevent delayed-onset muscle soreness (DOMS), which occurs after intense exercise.
What to Do Instead:
If you want to reduce soreness, cool down with light movement (like walking or gentle cycling) and incorporate post-exercise mobility exercises that feel good for your body. Foam rolling can also help relieve tension.
Myth #3: You Should Always Stretch Before Running or Lifting Weights
Static stretching before running or strength training can sometimes decrease performance by reducing muscle activation. Instead, a warm-up that mimics your workout movements is more effective.
What to Do Instead:
Before running: Try leg swings, butt kicks, and high knees.
Before weightlifting: Do light reps of the exercise you’re about to perform to activate the right muscles.
When is the Best Time to Stretch?
Stretching is still important—it just matters when you do it. The best time for static stretching is after exercise or during dedicated mobility sessions. Stretching after your workout can help improve flexibility over time and reduce muscle tension.
How Beverly Physiotherapy Can Help
If you experience stiffness, tight muscles, or discomfort that affects your movement, physiotherapy can help. The physiotherapists at Beverly Physiotherapy can assess your mobility, identify areas of tension, and provide personalized stretching and strengthening exercises tailored to your specific needs.
When done correctly, stretching can be a valuable part of your routine. If you’re unsure about the best approach for your body or dealing with persistent stiffness, we’re here to help. Contact Beverly Physiotherapy today to book an appointment with a Winnipeg physiotherapist and improve your movement with expert guidance.
