by Stephanie Shaibi, DPT, OCS

For decades, we have been taught to properly stretch before practice or participating in any sporting activity. We thought we were preventing injuries, preventing muscle soreness, and getting our muscles ready for the activity by stretching. Despite common practice, stretching has not been shown to prevent injury or decrease muscle soreness.  

Recent research has determined that stretching prior to an athletic event does not decrease the incidence of injuries. Stretching can actually decrease athletic performance. There are studies that show stretching decreases force and power production immediately following the stretch. Decreases in vertical jump have been shown as well. Other studies have shown that stretching can decrease balance and reaction times. There is also no evidence to suggest that stretching will prevent muscle soreness. 

What To Do?
What should young athletes do before participating in sporting events? The current recommendations from the American College of Sports Medicine include warming up prior to an aerobic activity and stretching afterwards. The warm-up should be 5-10 minutes long.
For athletes, it is a good idea to warm-up prior to an event or practice. This has been shown to prevent injuries. The warm-up should include general and sport-specific activities. This may include brisk walking or jogging for activities that include running.

For overhead athletes (softball, baseball, volleyball), beginning with an underhand toss is a good way to warm up the muscles of the shoulder prior to throwing. For sports that require agility activities and/or multi-directional movements, crossovers (aka carioacas) and sidestepping are great activities to include in the warm-up.

After the practice or athletic event, a cool down period should follow. Again, this should be approximately 10 minutes in length and can be as simple as walking or jogging lightly around the field or gym. 

Stretching is still an important tool to help prevent injuries; however, stretching is most effective after a cool down. The muscles are loose and stretching can help maintain the joints and muscles full mobility. 

From a physical therapy standpoint, stretching can be used to treat a variety of injuries. For example, patients diagnosed with Osgood-Schlatter's disease typically present with knee pain, often associated with deficits in range of motion. This is typically treated with a stretching regimen, as well as strengthening and therapeutic modalities. 

Stretching should be an important part of a young athlete's routine. However, it is just as important for coaches and parents to appreciate the benefits of warming up prior to an activity as it is to stretch and cool down afterwards. K&S

Stefany Shaibi, DPT, OCS is a physical therapist at Performance Physical Therapy in Tempe. She received her doctorate from the University of Southern California is board certified in orthopedics by the American Physical Therapy Association. Stefany enjoys working with local athletes and she herself is an avid softball player and an extremely novice half-marathoner.