As the old adage goes, you can have too much of a good thing, and that sentiment holds true when it comes to stretching. Stretching is a valuable part of a pre- and post-exercise routine and is oftentimes incorporated into a comprehensive physical therapy program, but if you’re not doing it correctly, or you’re overdoing it, you can cause problems for the soft tissues you’re targeting in your body. With that in mind, we want to use today’s blog to talk about some ways to stretch effectively during your workouts or your physical therapy routine.
How To Stretch Effectively
Effective stretching is key to unlocking a muscle’s potential, as it can either prepare it for the stress that’s to come or to help it recover following exercise. To get the most out of your stretching session, consider these tips.
- Don’t Just Target One Specific Muscle Group – While you may have a specific area that you’re hoping to target with your stretching routine, don’t just focus on that one area. Many bodily systems and muscle groups are connected or work in combination with one another, so don’t ignore the nearby areas that support the target muscles. For example, while you may be hoping to target your Achilles tendon or your calf, also be sure to target key upstream muscles like your hamstrings, quadriceps and glutes, as these muscles can help spare the lower body from additional strain.
- Work With A PT – For the most effective results, work with a physical therapist who can help you target certain muscle groups or help guide you through your program so that each stretch is performed correctly.
- Make Time To Stretch – Sometimes the hardest part about a stretching program is taking the time to do it before and after your workout or PT session. Many people think they are already loose or don’t fully understand how helpful effective stretching can be at ensuring they avoid injuries. Make it a point to carve out five minutes before and after athletic activity to provide the right environment for your muscles to thrive as they prepare for activity or recover from it.
Avoid Overstretching
Overstretching is a real problem that you’ll want to be cognizant of when you’re engaging in a stretching routine. Pushing your body too far or stretching too regularly can actually serve to weaken your muscle groups or cause an acute injury to develop, so it pays to know how to avoid overstretching. Again, working with a physical therapist can ensure you develop an individualized stretching plan catered to your specific needs. With that said, here are some tips we share with clients who are attempting to stretch more effectively.
- You Want Discomfort, Not Pain – Stretching works by pushing muscles out of their comfort zone, but if you push too far, discomfort can transition to pain. Stretching should never be painful, so if any stretch hurts or induces a moment of pain, back off a bit.
- Know The Signs Of Overstretching – Your muscles should feel loose and ready for activity following a stretching routine, but if you’re experiencing other symptoms, it could suggest that you’ve overstretched or that there is an underlying issue with your muscles. Some symptoms to watch for include inflammation, swelling, tenderness, numbness, muscle spasms and pain.
- Short And Sweet – Your stretching routine shouldn’t be overly long, as you can generally warm up most of your key muscle systems in 5-10 minutes. If your stretching routine runs much longer than that, you may be at risk of overstretching. Develop a routine that you can finish in 5-10 minutes that leaves you feeling good afterwards.
- Listen To Your Body – This is good advice to follow always, but it’s particularly pertinent if you’re stretching in a group. We all don’t have the same level of flexibility, so don’t try to push yourself to match someone else’s flexibility. Push yourself to a place of discomfort instead of pushing yourself to match someone else’s effort. You’re warming up your body, and someone else’s level of flexibility has no bearing on what you are trying to do. Get in the habit of focusing solely on your body and don’t compare your stretching ability to teammates or other gym-goers.
Let us help develop an effective stretching routine for your needs. For more information, or to set up a session with one of our physical therapists, reach out to the team at OrthoRehab Specialists today at (612) 339-2041.