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Stretching Myths Debunked: Expert Advice from Sustain Physical Therapy in Boston

Stretching Myths Debunked: Expert Advice from Sustain Physical Therapy in Boston

Introduction:

In the realm of physical therapy and fitness, stretching is a topic of frequent discussion and debate. At Sustain Sports Medicine Physical Therapy in Boston, we often encounter questions about the necessity and effectiveness of stretching. Many believe that stretching is the key to preventing injuries, especially for those with sedentary lifestyles or those seeking “PT near me” for posture-related issues. But is stretching the panacea it’s often made out to be? Let’s dive into what science says and rethink our approach to stretching.

The Common Misconceptions About Stretching :

Stretching, particularly static stretching, is often heralded as a crucial element for injury prevention and enhancing range of motion. However, recent scientific findings suggest that static stretching may not be as beneficial as once thought. In fact, it’s been shown to potentially decrease muscle force production, which can impact workout performance. This revelation might seem counterintuitive, especially coming from a physical therapist in Boston’s Back Bay area, known for advocating wellness and fitness.

We’re not suggesting that stretching is harmful; it certainly has its applications. For instance, in our practice, we incorporate specific stretches combined with breath work at the end of sessions. This approach is designed to engage the nervous system, reducing excitation and preparing clients for the transition back to daily activities, be it work or school.

Understanding Muscle Tightness and Stretching:

Understanding Muscle Tightness and Stretching:

The sensation of muscle tightness often leads people to believe that stretching is the solution. It’s a logical assumption: if something feels tight, it makes sense to try to lengthen it. However, this tightness might actually be a sign of a muscle’s lack of strength in its lengthened position, leading it to adopt a shortened state for better mechanical advantage—a concept known as “yearning for stability.”

Our nervous system is adept at processing changes in position and responding accordingly. When a muscle begins to lengthen, the nervous system, sensing a departure from its ‘safe’ shortened position, may resist this change. Consequently, when we stretch a muscle that feels tight, we might be inadvertently reinforcing a disadvantageous position and mistaking nerve tension for a productive stretch.

Rethinking Hamstring Stretching:

Take the hamstrings, for instance. These muscles are frequently subjected to stretching, yet they are among the most overstretched muscles in the body. The hamstrings play a vital role in stabilizing the pelvis, aiding in walking and facilitating movements like squatting and standing up. Often, weak hamstrings, which are common, attempt to compensate for their weakness by shortening.

Let’s explore this through a simple activity:

  1. Try touching your toes – note how it feels, likely tight.
  2. Perform two exercises: 90/90 Hamstring bridge (https://youtu.be/N0bMOC7hEx4) (2 sets of 15 reps) and Straight leg Bridge with ankle pump (https://www.youtube.com/watch?v=IPdjnFCPd2U) (hold for 30 seconds).
  3. Recheck your toe touch – you’ll likely find an increased range.

This experiment illustrates that by focusing on giving the hamstrings the stability and strength they need, we can effectively address what’s often perceived as a need for stretching. Consistent, proper hamstring training can potentially eliminate the need for stretching, alleviating discomfort not just in the hamstrings but also in the knees, hips, and back.

Stretching: When Is It Beneficial?:

Stretching: When Is It Beneficial?:

So, should we stretch at all? The answer, like many things in health and fitness, is nuanced. Stretching can be beneficial for those with specific extreme flexibility goals, as it helps gain range and desensitize the nervous system to new ranges of motion. If stretching feels good to you, there’s no harm in continuing. However, for objectives like postural correction or general range of motion improvement, there are often more effective methods, particularly when time is a factor.

Recommendations for Improving Mobility and Flexibility:

To enhance your mobility and flexibility without traditional stretching, consider:

  1. Aiming for a daily step count (e.g., 10,000 steps).
  2. Warm up properly before resistance training.
  3. Practicing full range of motion in your exercises.
  4. Focusing on good sleep, hydration, and nutrition.

Conclusion:

Whether you’re seeking “sports recovery Boston” or guidance from a “physical therapist in Back Bay,” Sustain Sports Medicine Physical Therapy is here to debunk myths and provide effective, science-backed advice for your fitness journey. Have questions or need personalized advice? Reach out to us – we’re here to help!

a man in a green shirt smiling in front of a gym.
AUTHOR

Dr. Adam Babcock PT, DPT

Sustained Fitness and PT

"We Help Active Adults Quickly Recover From Pain Or Injury So They Can Stay Active, Get Back To What They Love To Do, and Do It For Decades"