Stretching for the Endurance Athlete

By Tammy Metzger, M.Ed.

Flexibility is one of five components of physical fitness listed by the President’s Council on Physical Fitness & Sports, and is defined as, “the ability to move joints and use muscles through their full range of motion […].” In an effort to increase flexibility, we are told to stretch, but what does stretching really accomplish, and will it result in better performance? That all depends on the types of stretching you do, and when you do them.

One of the main confounding factors in this question is that the word “stretch” can mean a multitude of things. The official Dictionary definition that applies best to our topic is, “to lengthen, widen, distend, or enlarge by tension.” Ballistic, active, isometric, proprioceptive neuromuscular facilitation (PNF), passive, static, and dynamic are all different types of stretching that seem to be used interchangeably in this discussion. Each of these terms describes a different type of stretching, and each has a different effect on muscle performance. In fact, in looking at our official definition of the word, we see that engaging in endurance activities results in stretching of muscles. As we swim, bike, or run, the muscle-tendon unit contracts, and is stretched.

Most past research has been on static stretching; stretching to the furthest point in the range of motion around a particular join, then holding the stretch for a period of time (usually 30 seconds). This type of stretching, especially when performed before exercise, has been shown to increase risk of injury, while decreasing strength, agility, and power. Dynamic stretching, on the other hand, is receiving attention in more recent research, and the findings have been overwhelmingly positive. Dynamic stretching is akin to a ‘warm-up’ wherein one takes the body through the same motions as will be employed during their activity of choice, but usually in a wider range of motion (check out this video from the NY Times for examples of Dynamic Stretching). Warm-ups that employ dynamic stretching have been shown to increase performance over those with static stretching, with no increased risk of injury.

Interestingly, there appear to be no adverse effects from stretching post-activity. This may be due to the fact that your muscles are warm, and therefore more fluid, after a bout of exercise, thus already more flexible, and less prone to being damaged by stretching. It could also be that any vulnerability that the muscle incurs during a stretching session is diminished in the downtime post-activity, provided it is not asked to perform directly thereafter. The consensus seems to be, if it feels good, do it. There’s no evidence to suggest a detriment or a benefit either way.

Yoga is currently a hot topic in kinesiology research. Research on this popular activity is minimal, and the field is rife with opportunity to investigate and explain it’s purported benefits. What we do know is that stretching a muscle helps facilitate healing of muscle damage. When injury occurs, the body deposits a cluster of repair materials at the site, and when the muscle is stretched these materials are encouraged to line up properly, thus minimizing scar tissue. When we exercise, we create muscle damage, so whether we have an “injury” or not, we are almost certain to have some muscle repairs going on at all times. For this reason, I recommend stretching sessions be done away from other activity.

There is no rule as to long to wait between stretching and other activity, as further research needs to be done, but I recommend at least 2 hours, or until you feel fully recovered from the previous bout of activity. To minimize damage that can be incurred from stretching, it is important to warm your core temperature first, as warm muscle is more fluid and less likely to be compromised. I specifically recommend Bikram yoga, which is performed in a high heat, high humidity setting which creates an optimal environment for stretching activity. One or two sessions per week will be sufficient, and if you choose this type of yoga, remember to pay proper attention to rehydration so that future workouts are not adversely impacted.

Massage, use of a foam roller, Trigger Point therapy, and Active Release Therapy are all additional ways to address injury prevention if you can’t bring yourself to participate in a stretching routine. They are also great additions to a stretching routine, for those with the time and money to invest.

The Bottom Line:

Before exercise: avoid static stretches which decrease performance and increase injury risk, while embracing a dynamic warm-up which will increase performance and decrease risk of injury.
After exercise: No positive or negative effects have been found. If it feels good to use stretching as a cool-down, then do so, remembering to never stretch past the point of mild discomfort. Light massage, or the therapies listed below, could also be employed at this time.
Away from other exercise: Bikram yoga, massage, foam roller, Trigger Point therapy, Active Release Therapy.

About the author:

Tammy Metzger is a multisport coach and owner of Tempo Multisport LLC in Austin, TX. She holds a Master’s degree in Sport & Exercise Psychology, with an emphasis in Sport Science & Nutrition, from the University of Texas at Austin. Her undergraduate degree in Exercise Science & Wellness was obtained from Bastyr University in Seattle, WA.