The Importance of Stretching

We all have been told that we must stretch-stretch-stretch before and after every workout. Yet many of us have no idea what stretching does for us, and don’t bother to do it. Worse still, we rush through a quick stretching routine that is not only ineffective but sets us up for potential injuries. Proper stretching does play a very important role in both overall health and performance in workouts or sports.

The importance of stretching for our bodies?

One of the primary benefits of regular stretching is that it can help prevent muscular imbalances. Because no one has perfectly symmetrical muscular development, and we all tend to use one side of the body more than the other, we create a situation in which some muscles must overcompensate for others. This leads to muscular weaknesses and underdevelopment in some areas of the body. Stretching regularly helps to lengthen tight overused muscles and strengthen underused muscles. Correcting musculoskeletal imbalances can help ease everyday aches and pains, improve posture and alleviate lower back pain.

What is the best way to stretch?

It is possible to actually injure oneself form over-stretching, so it is very important to practice good form. Experts recommend that you stretch slowly, and only as deeply as you can comfortably go, and that you hold the stretch for 15 to 30 seconds. It is important that you feel the stretch through the muscle and not in the joints.

Stretching cannot do directly improve sports performance. Rather, a regular routine of stretching will help to increase flexibility that offers a degree of protection from injury over time. Flexible muscles also recover quicker from injuries, and stretching gently can even help to speed the recovery process. Most fitness experts recommend that you only stretch after your muscles have warmed up.

Stretching incorrectly can cause injury in itself, so be certain to research some safe stretches for each muscle group. Additionally, when you are stretching, you should always move slowly and gently into the stretch. Remember, you should never feel any pain while stretching- if you do stop or reduce the intensity of the stretch immediately. When practiced correctly, stretching is an essential part of any fitness regimen and can help you to avoid injury, increase flexibility and better posture.

Pay Attention to Pain and Soreness After Exersice

When any workout or specific exercise causes you pain, pay attention. Knowing how to react can help you avoid a serious injury. Over Training can cause several types of pain including:

 

Muscle Soreness

When you use muscles you have not used for a while or try a new exercise or training technique, it is normal to feel a dull ache of soreness in the muscles that were trained. This pain is caused by very small tears in the fibers of the connective tissues in your body--the ligaments that connect bones to other bones, and the tendons that connect muscles to bones. Each time you work out with weights, you cause this "damage"--these tiny tears in your muscles; they need ample resting time to rebuild and become even stronger and more firm.

Pain During or Just After a Workout

During a workout, repeated contractions cause lactic and other acids, as well as proteins and hormones, to build up in muscle tissue. This can cause pain even without injury. But if you experience a sharp, continuous pain, or pain accompanied by a burning sensation, stop lifting and get it checked.

Cramps

These happen when muscles, often in the calves or feet, knot up in intense contractions. Cramps occur most commonly in endurance sports like cycling and running, where the athlete loses a lot of fluids through sweating. This is why it's very important to stay well-hydrated during exercise. If you do get cramps, the best way to stop them is to gently stretch the cramped muscle.

Injury

When working out with weights you need to be in full control of both the weights and your own body as it lifts and uses the weights. Careless weightlifting can result in injury. Not warming up, attempting to lift too heavy a weight, using momentum or jerky movements, letting the weights drop, not using correct form, or forgetting to stretch or cool-down after your workout can indeed result in injury.

The following injuries can occur as a result of carelessness:

1.Tendonitis: This is inflammation of the tendon and can occur if you begin your first set with too heavy a weight and/or are not properly warmed-up. Rest is the best treatment for this painful injury.

2.Fascia injuries: Can occur if you suddenly jerk or pull the weight. Fascia is basically the packaging tissue of muscle. When fascia is torn, it becomes inflamed and the pain is severe. The injury should be treated with cold packs and wrapped with an ace bandage.

3.Ligament injuries: Can occur when people use momentum and jerk the weight to accomplish a lift. This injury is treated by using cold packs and rest.

4.Sprains or muscle tears: Are uncommon if you warm-up, stretch, and cool-down properly and implement the safety precautions and principles we teach.

Any time you do have inflammation or swelling, use the R.I.C.E method of reducing damage and speeding healing. For injuries, R.I.C.E. is nice.

1. Rest: When you are hurt, stop your workout immediately and take weight off the affected area.

2. Ice: Wrap ice in a towel and hold it against the injury for 10 to 20 minutes, three or four times a day until the acute injury diminishes.

3. Compress: Wrap the injured area in a snug, but not tight, elastic bandage.

4. Elevate: Raise the injured limb and rest it on a pillow to reduce swelling.

Strength training provides many important benefits that cannot be achieved by any other exercise or activity. However, when enjoying this great form of exercise, be sure to pay attention to pain and soreness so that your program is not only effective, but safe as well.