A stretch is good, a strain is bad: The scoop on stretching

If a little stretching is good, then a lot of stretching is better, right? From a physiotherapist's point of view, not necessarily!

Some runners approach stretching with the same die-hard mentality they bring to their daily run. They want to stretch longer, harder and farther with every passing day - it's not a stretch unless it hurts. In my practice I've seen athletes who have injured themselves not through their favourite sport but through stretching too hard - stretching to the point of causing a strain.

My message to the super-stretchers out there: take a deep breath and relax.

It helps to remember what stretching is all about - in other words, stretching is not a competitive sport. The purpose of stretching is to increase the flexibility of your muscles in order to avoid injury and maximize performance. Stretching decreases stress on tissues and joints by preparing the body for activity. It also helps muscles recover when the activity is over. Overall, keeping your body as limber and flexible as possible is an important adjunct to regular physical fitness of any type.

When stretching, you shouldn't feel any pain. If you do, that's a sign you've gone too far. We tell patients to "find the first awareness" - it sounds a bit "New Age," but what we mean is to be aware of that point where you feel a gentle pull on the muscle being stretched. If you stretch beyond that point, you're risking an injury due to over-stretching.

A gentle, prolonged stretch is always better than a short, sharp lunge, or even worse, a bouncing stretch. Each stretch should last approximately 30 seconds, or until you feel a decrease in the initial pull. Remember, your muscles need time to lengthen and relax.

The intent of these instructions is not to scare anyone away from stretching. Stretching is essential, but just to make sure to do it the right way.

Here are answers to some common questions about stretching:

Q. How long should it take me to do a pre-or post-run stretch?

A. Your stretching time should take you approximately five minutes. Isolate and stretch each muscle individually (calf, groin, hamstring, quadriceps, hip and glutes) holding each stretch for about 30 seconds. Do one or two reps for each stretch ( see sidebar story on research ).

Q. Do I warm up and then stretch, or is it the other way around?

A. It's better to warm up first - you'll get more out of your stretches that way. A five minute walk or doing a few flights of stairs is a good way to warm up. If you stretch without warming up first, you won't be struck by a bolt of lightning but you will need to be particularly gentle.

Q. If I don't start running immediately after stretching, does my stretching still count, or do I have to stretch again?

A. You shouldn't have more than a five to 10-minute interval between stretching and the start of your run. After all, if you've warmed up and stretched, you're ready to go. Delaying the run just negates the first two steps you took. In cold weather, it's particularly important not to let time go by between stretching and running, because your muscles will cool off and contract more quickly.

Q. What about after my run? Do I need to stretch immediately?

A. You should be cooling down first, then stretching after your run. Cooling down is as easy as walking for a short distance - maybe even the last section of your run. Cooling down helps your body recover from the run and make the transition to a resting state. Stretching immediately after cooling off is best, but if you're interrupted for some reason, any stretching is better than none, even if it's 30 minutes later.

Q. What happens if I don't stretch after running?

A. Your muscles may stay tight and you're more likely to feel stiff and sore the next day.

Q. What if I have to stop during my run - does a brief pause require re-stretching?

A. No, you'll stay warm if you're just waiting for a traffic light to change. But if anything feels tight when you pause, it certainly doesn't hurt to stretch while you're waiting - as long as you don't rush through a stretch.

Q. Should I stretch on days when I don't run?

A. Absolutely! As stated earlier, the more limber and flexible you are, the better your overall level of fitness.

Laurie McLaughlin is owner/director of ProActive Physiotherapy ( Hamilton ) and ProActive Therapeutics ( Oakville ).