TLDR: The type of stretching you are doing and when can make a big difference in the effects that you get from stretching. You have to also know when not to stretch too though!
Stretching is one of those necessary evils that we as humans have to do to help to keep our bodies mobile and pain free. There are definitely times when stretching is appropriate and times when it is not necessary and times when it can be harmful. It’s hard to know when is right and wrong sometimes, and it really does depend on what is going on, and having a physical therapist who can help you figure these things out is important!
There are different types of stretching too, including dynamic stretching, static stretching, and assisted stretching. Each one has a time and place. Dynamic stretching is when you are stretching actively - think about walking and kicking your leg out straight at the same time (tin mans) to stretch out your hamstrings. Static stretching is when you are staying still and holding one position for a prolonged period of time - think about standing still and bending forward and trying to touch your toes and laying there. Assisted stretching is when somebody else (who is a qualified health care professional) is doing the stretching for you.
In general, it is usually recommended that dynamic stretching be completed before any type of workouts or exercises, to help get the muscles warmed up and the blood flowing a little bit better and get them ready to be used in your workouts. Static stretching can be used more after a workout or exercise program to help to decrease stiffness and soreness. Assisted stretching can be used in addition to your regular workout routines and stretching and mobility routines and can help with overall comfort and function.
One example of a time you should not stretch: You have just injured yourself somehow, let’s say your lower back for example, the first thing you do should not necessarily be stretching because your muscles and tissues can become more tense in order to protect yourself from further pain and injury. If we stretch those tissues out, it can actually put you at higher risk for further injury.
This is a lot of information when it comes to stretching - and there is still so much more to know about it and when it is right to do and the type of stretching that is best at specific times. How do you keep track of it all? If you are unsure, a physical therapist can definitely help out! We can help educate in general about what is appropriate and if something comes up a specific program can be created for you too!
Here at Live Without Limits Physical Therapy and Wellness, not only will you be educated about stretching and mobility, a program will be created for your, AND if something comes up at any point outside of your treatment or between treatments, you can reach out and talk directly to your PT and get advice on what is the best way to deal with what you have going on!
If you don’t have a physical therapist yet, and/or you have questions, and/or are unsure what to do and where to start, email me today at livewithoutlimitspt@gmail.com and give a follow at Instagram (link below!)
Thanks for being here!
Dr. Katie
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