The Purpose of a Stretch

[Sandy]

Yeah, we all know we should, and we may even know some good stretches to do.  But do we really know the reason for stretching in general, and the targeted area of the stretches in specific?  Do you stretch before, during or after?   How long do you hold a stretch?
      First there are two reasons to stretch that address the when question.  Recent studies show pre-exercise stretching is unnecessary because it does not cause permanent change in the resting length of muscles.  This however is not the purpose of pre-exercise stretching.  This stretching is done to ready the muscles you will use for the work you will put them through.  These stretches are done dynamically, that is through a range of motion that is smaller than the work, but similar.  It is best to warm up first with 5 or 10 minutes of walking or easy running, then stretch those areas that tighten during activity.  Hold each stretch for 10-20 seconds or 4 easy breaths, or do 4 or 5 activity like-movements.
     Post-exercise stretching is done for the purpose of changing the resting length of the muscle, basically to permanently make muscles longer, which will make you more flexible and less susceptible to injury.  Tight muscles can pull on their tendon attachments causing strain and pain.  Think Achilles tendonitis or shin splints.  Stretching should never be done when a muscle is in spasm, when there is a broken bone or if you have an acute injury.  Stretching should never be painful but rather feel like a gentle pull, with the sensation of warmth.  You should only stretch those muscles that require stretching, which can be determined by having an assessment done by a physiotherapist, massage therapist or personal trainer to maximize your time and effort.  
     Here are some tips to make your running stretches more effective.
Calves: make sure your toes point directly forward and not off to the side.  Try curling your toes under and rolling to the outside of your foot to hit a different area.
Hamstrings (back of the upper leg): make sure your upper body is pointing in the same direction as your leg, and hinge from the hips, don't roll the lower back.  Don't put your leg up to high.
Quadriceps (front of the upper leg): do our standing quad stretch lying on your side.  All post-exercise stretches should be held for 20-30 seconds or for 6 relaxed breaths.