STRETCHING

 

-- Stretching before exercise will not reduce your risk of injuring yourself during that session, and it will not help your performance. In fact, it's clear that it will temporarily decrease power, speed and running efficiency.

-- Stretching after exercise will not reduce soreness the next day. Any muscle damage has already been done.

-- But regular stretching does seem to produce increased strength and fewer injuries over all. It doesn't seem to matter when you stretch, as long as it's not immediately before your workout.

So what should you do? Jason Winchester, lead author of the LSU study, recommends a “dynamic warm-up.” Start with a low-intensity, rhythmic activity to elevate your heart rate and body temperature, such as jogging, swimming or easy biking.

Then progress to dynamic movements that mimic the motions of your intended activity. For runners, that might include high-knee drills and butt kicks; for basketball players, some arm windmills; and for weightlifters, lifting with a greatly reduced weight.

Next, add in light stretching either after your event or on your off-days.

Read the whole article in THE GLOBE AND MAIL