Modern Athlete Magazine Issue 102, January 2018 | Page 33

COACHING
BODY SCIENCE
Stretching
the Truth
However, in recent years, study after study has refuted these
long-held beliefs. In fact, research has shown that static
stretching can reduce muscle power, or slow you down because
your muscles are over-stretched and less elastic, and can
actually increase chances of an injury. And yet, in spite of regular
articles in recent years that say that stretching before a workout
is actually not good for you, go to any race, track, gym or local
meeting point for runners and chances are very good that you’ll
see at least one athlete leaning into a prolonged pre-run static
stretch. Even though the science behind it says differently.
For example, a 2012 study done in Croatia found that static
stretching actually reduces muscle strength by an average of
5.5%, while a more recent study in Australia concluded that pre-
exercise stretching did not prevent soreness, nor did it prevent
overuse injuries. Then there is the study that found that it takes
muscles about 10 minutes to recover the strength lost due to five
minutes of static stretching, and another that found that runners
who did not stretch before a race actually ran faster than those
who did stretch!
When to stretch?
No matter where you go, you will see runners leaning against a wall,
lamppost, park bench or car, statically stretching before a run, as part
of their usual warm-up routine… but scientific research has proven over
and over that static stretching to warm up actually hampers your running
performance. – BY SEAN FALCONER
N
obody is quite sure where or when it started, but somewhere along the way athletes were told
that stretching would loosen up their muscles, thus making them better able to handle the
exertion of the upcoming activity. Thus static stretching became part not only of many athletes’
warm-ups, but they also believed it would help protect against injury, as the muscles would have an
increased range of motion and could better deal with repeated stress or sudden over-stretching.
So does this mean you should never stretch? The answer is no,
but you need to know when to stretch. Before exercise, you need
to warm up your muscles so that they are ready for the hard work
about to come. Now think lo gically: Will holding a static stretch
for a few seconds prepare your legs for hard running? No, of
course not, whereas dynamic movements such as leg swings,
light jogging and bounding will get them ready – and that is what
helps prevent injury when you start running.
Keep in mind that the latest research confirms that stretching is
still good for you: It increases your range of motion in the muscles
and joints, while also improving joint function and balance. But it’s
all in the timing. Stretching before a workout will just leave your
muscles feeling tired, thus actually increasing the risk of injury,
whereas stretching after a workout will do your muscles good,
and help them return to a position of rest.
4. Make oats your best friend! Eating a cup of oatmeal (not instant) in the 12. Start healthy: If you’re eating out, make salad the appetizer. Most starters are
morning will prevent you from gorging in the afternoon. Try to add a few drops of
vanilla essence instead of sugar or honey. fried and come with unhealthy dips or sauces.
5. Add red pepper flakes to your pantry: When eaten early in the day, red make it a positive life change and ask for their encouragement.
13. Round up support: Share your weight-loss goals with your friends and family,
pepper lowers the amount of food you’ll eat later. Try adding it to some scrambled
egg or an omelette filled with vegetables. 14. Dress sense: Store-bought or restaurant salad dressings can be packed with
6. Beware “fat-free” or “zero trans-fats” foods, as you could be trading fats for calories. Make your own vinaigrette and store it in a small spray bottle to coat your
greens without over-dressing them.
large amounts of sugar or sodium.
7. Chew gum: Sugarless chewing gum can suppress your appetite in a pinch.
8. Dump the junk food: If you want to avoid temptation, make sure you clean out
15. Schedule your treats: Establish regular times when you get to indulge in your
favourite food. Once you’re conditioned to eat your treat at those times – and those
times only – you’ll stop obsessing about them.
the fridge and the pantry. 16. Do it yourself: Cooking meals at home allows you to control both portion size
9. Use a dash of cinnamon: It gives fruits such as apples and melons a richer and what goes into the food. Restaurant and packaged foods generally contain a
lot more sodium, fat and calories, plus portions tend to be larger.
dessert feel without having to add sugar.
10. Eat a snack before a party: Arriving with an empty stomach is a recipe for
17. Take a brisk walk before a meal: Not only will you get in some exercise,
you’re less likely to choose something unhealthy after a little exercise.
disaster!
11. Read first! Make sure you check food labels and avoid anything with more
than 4g of sugar per serving, especially high-fructose corn syrup.
About the Author
Salomé is a registered dietician based in the Johannesburg area.
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