To Stretch Or Not To Stretch ….I Think The Real Question Is, When Is The Best Time To Static Stretch?

 Dynamic warm-up at the Olympic Training Center Chula Vista California

Here we go again…Talking about stretching like  it has the power to heal  the blind and cure cancer….Nope but it is a hot topic in sports training in general and there is on going discussion about old school “good enough” and new school “best practices”…

So here I go, weighing in once again for what it is worth, and if you have been on the moon for a while you might have missed this much debated  and discussed topic. Here are ten points to consider about the static stretch. Since I have been back to my moderate training routine, I see major benefit in static and dynamic stretching. Both by far give a body more bang for the buck of effort.

1. Studies have suggested that pre-event static stretching reduces a muscle’s ability to rapidly exert force.
2. The timing and implementation of static stretching in the warm-up process are the most important things to look at, not if you should ever use  static stretching….. when you should use it.  
3. Common sense must prevail and an appropriate use of the static stretching should be considered when in the  early warm up phase of of competition and training .
4. Static stretching based on newer studies shouldn’t be use immediately before a high intensity performance is required. Can cause a flattening of the performance.
5. Always incorporate  stretching as part of a bigger piece of your training routine. Static stretching isn’t in a vacuum but a continum of proper training. Yes static stretching is an important part of training .
6.  Stretching is a good thing. Use it like any other tool with knowledge and a proper rationale of what you hope to accomplish with a particular stretch at a particular time.
7. Stretching helps the athlete become in touch with his musculature how it works and how to make it work optimally  and feel better.This takes some time to really know and understand. What better time to start a life lesson but in youth, while learning how to run, learning how to stay injury resilient through proper stretching protocols and techniques. This process is one of building information and using the best practices as they go along.
8. After your workout or competition, then do static stretches. This is where you’ll lengthen muscles and improve your flexibility. Hold static stretches for about  15-25 seconds.
9. Static stretching has a sedative effect on muscles and a great send off to bed after a busy day on the track.
10. Never stretch cold do some sort of jump roping,  core warm up before you do your pre-sleep or end of the day stretching rountine.

Daily stretching  has really helped me get in touch with how my body works and needs to work to compete and simply be healthier. I always tell Henry when he is training me during the week, treat me like a sub-bantam in knowledge and let’s go from there. So far  so good….Feeling great..Just not sure how fast I can run  or how far I can throw my javelin yet…time will tell.