Health & Safety Resources
FAQ: To Stretch or Not to Stretch
Q: When is the best time to stretch?
A: It is best to stretch before and after practices and games. Stretching before activity allows the muscles and tissues to become pliable and increase range of motion giving the athlete the ability to perform at a higher level. Before competition it is important to stretch a half hour to an hour before game time. This allows for proper warm up prior to other pre game activities. After activities athletes should perform a lighter stretch as compared to pre activity that decreases soreness and tightness.
Q: How long should it take for a team to stretch?
A: Your team should take at least 10-15 minutes to stretch which gives enough time to target all the areas involved with the competition. Some stretches may take longer than others depending on their size or the use of them during activity. For example if you have track athletes you may concentrate more on the lower half of the body as compared to the upper half.
Q: Is it better to warm up before or after stretching?
A: To get the maximum benefit from stretching the muscle needs to be warmed up close to competition level. Therefore, athletes should perform sub maximal sustained activity for 5-10 minutes allowing for increased blood flow to the working muscles. An example for lacrosse a good choice would be to perform a jog while tossing the ball back and forth.
Q: Which is better static or dynamic stretching?
A: To better answer that question you need to address what you are trying to accomplish. Static stretching by definition is a holding stretch for 20 to 30 seconds at a time and performed from 3-5 reps each. Static stretching should be used to increase range of motion (flexibility). This may be beneficial to perform with athletes that are just starting a season or one that may be hitting a growth spurt. In comparison dynamic stretching is stretching while moving (not bouncing) in directions of athletic movement. These stretches should be done about 10 reps on both sides and held for 2-3 seconds each. Dynamic stretching is more of a functional warm-up, preparing the muscles prior to activity (i.e. not isolating joints to address range of motion deficits).
Q: At what age is it best to start stretch?
A: There is no specific age at which it is best to start stretching; however, there are ages at which it would be more beneficial to work of flexibility. Males and females should concentrate on increasing range of motion at times of increased growth especially during puberty. This is important timing because it is at these ages when they usually increase their athletic activities. As for the other end of the age spectrum it is never too late to start!
Q: I’ve heard that the hurdlers’ stretch is bad for your knee is that true?
A: The short answer is yes. When the back leg is bent behind the athlete it is putting a lot of stress on the knee joint ligaments which could cause pain and injury. The better way to perform the stretch is to put the bent knee so that the foot is flat against the stretch leg (as in a half butterfly stretch). This gives the same hamstring stretch without the irritation to the knee joint.
Written By: John Brady ATC, NASM-PES,
Henry Ford Center for Athletic Medicine
Henry Ford Health System’s Center for Athletic Medicine offers a comprehensive approach to sports medicine, including surgical and non-surgical care, sports rehabilitation, injury prevention, and performance enhancement programs. The HFHS treatment team includes sports medicine fellowship trained orthopedic surgeons, sports medicine fellowship trained primary care physicians, as well as certified athletic trainers and physical therapists. These health care professionals are supported by the HFHS nationally recognized bone and joint research facility, including the prestigious Herrick Davis Motion Analysis Lab. HFHS is proud to be health care providers to the Detroit area’s premier sports programs including professional, collegiate, and high school athletes.
