does stretching before running prevent injuries?

[oreosandsake]

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http://well.blogs.nytimes.com/2010/09/01/phys-ed-does-stretching-before-running-prevent-injuries/

interesting article. I don't always stretch before i exercise, but it does feel good to do it.

 

[fozzy40]

Interestingly, I just read this article about this:

Med Sci Sports Exerc. 2004 Mar;36(3):371-8.
The impact of stretching on sports injury risk: a systematic review of the literature.
Thacker SB, Gilchrist J, Stroup DF, Kimsey CD Jr.

Essentially, the jury is still out. Lots of confounding variables and study design issues. Stretching has been shown to improve flexibility pretty consistently but there is not sufficient evidence to promote or discourage stretching.

 

[PMR 4 MSK]

Based on the research I have seen in the past, I always recommend stretching after an exercise period.

 

[lobelsteve]

I'll recommend against running as exercise. It kills brain cells (unpublished data).

Try elliptical, mountain biking, or swimming.

 

[SSdoc33]

I'll recommend against running as exercise. It kills brain cells (unpublished data).

Try elliptical, mountain biking, or swimming.

all of which are lovely non-weight bearing activities that dont do squat for bone density.

this is the PMR forum, we are big fans of running on this forum.

 

[lobelsteve]

all of which are lovely non-weight bearing activities that dont do squat for bone density.

this is the PMR forum, we are big fans of running on this forum.

OK for the doctor, not the patient. Pain practice bias.

 

[Prof Moriarty]

all of which are lovely non-weight bearing activities that dont do squat for bone density.

Elliptical is weight-bearing.

Back to the question about stretching, as anyone who has studied and practiced stretching knows, it is not all created equal. Nor is running. Are we talking about short, quick bursts of sprinting like we see in football or ultimate, or the long, steady pace of a marathoner. So the study question itself, without clarification, is a poor one. Or at least, we cannot generalize its conclusions. It also assumes that everyone's body reacts the same to the same exercise. People with different body types or who characteristically engage in different activities can carry tension in different areas, and react differently to stretching or running. Some will benefit and some will not. This is certainly true comparing elite level athletes vs the average population.

The best way to prevent injuries prior to an activity appears to be a slower-motion version of the activity itself. I also think that regular (daily) low-impact, weight bearing exercise that engages a fuller and more multi-directional ROM, such as taijiquan, probably is among the best measures to prevent musculotendinous injury.

 

[Ludicolo]

all of which are lovely non-weight bearing activities that dont do squat for bone density.

this is the PMR forum, we are big fans of running on this forum.

Running? I'm lucky if my patients can walk...

 

[fozzy40]

I actually think that the original question is quite appropriate since clinically that is what patient would ask. I do agree that there are different types of athletes, activity levels (weekend warrior vs. elite), stretching techniques (passive vs. static vs. dynamic), etc. However, according to the article that I cited, it does not seem like the research can definitively answer the bigger question let alone specific ones.

The research does support warm up, strength training, plyometric, and proprioceptive exercises do decrease the risk of injury. The authors do not state that stretching does not prevent injury but that the evidence has not proven it thus far.

The bottom line is how would this change my practice...I'm still going to advise patients to warm and stretch even though the evidence is inconclusive.

 

[SSdoc33]

Elliptical is weight-bearing.


such as taijiquan

no, in its truest sense, it is not.

also, if i have to google a form of exercise to even findout what it is, i think that'd be a tough sell to patients.

 

[Prof Moriarty]

no, in its truest sense, it is not.

also, if i have to google a form of exercise to even findout what it is, i think that'd be a tough sell to patients.

Would you explain why not (about the elliptical)? That's what I learned but would be interested to hear another perspective.

You're right about taiji, but it may have a higher profile in some areas of the country (e.g., CA) or the world (e.g., China). There is some robust evidence building for the use of taiji to improve balance/prevent falls in seniors, which may expand the interest in this unique exercise. It can also be spelled a variety of ways (taiji, taijiquan, tai chi chuan, et al) which can make it difficult to locate resources about it.

 

[SSdoc33]

Would you explain why not (about the elliptical)? That's what I learned but would be interested to hear another perspective.

You're right about taiji, but it may have a higher profile in some areas of the country (e.g., CA) or the world (e.g., China). There is some robust evidence building for the use of taiji to improve balance/prevent falls in seniors, which may expand the interest in this unique exercise. It can also be spelled a variety of ways (taiji, taijiquan, tai chi chuan, et al) which can make it difficult to locate resources about it.

i could use a little tai chi myself right now.

as far as the elliptical, i think it is really a "semi-weight bearing activity". they are not uniform, as some of them as closer to the old stair steppers and some of them are these glider-types where you are essentially floating and swinging your legs back and forth. the "older" types would be more weight bearing. ive been on a few that i can guarantee there is very little weight / ground reaction force at all.

 

[lobelsteve]

Weight bearing is different than open chain and closed chain kinetics.

 

[SSdoc33]

Weight bearing is different than open chain and closed chain kinetics.

is there a kinesiologist out there? hello?

 

[RUOkie]

this is the PMR forum, we are big fans of running on this forum.

don't put me in your "we" I friggin hate running (It could have something to do with my lack of medial meniscus).

Thank goodness for aquabike races.

 

[webtek]

Not sure about how much stretching prevents injury, but I do know that a short warm-up before any physical activity does. In simple terms when starting any physical activities your muscles are "cold" and have an increased risk for injury with intense activity. If you have a short warm-up period you essentially bring your muscle and other tissues up to temperature, so when you have periods of intense activity you have less of a chance of causing damage.