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Many of the different proposed protocols for stretching have some support from the published literature. The major points for clinical practice are:
- Heat, ice, and warm-up all increase the effectiveness of stretching to increase range of motion, but only warm-up is likely to prevent injury.
- Although one 30-second stretch per muscle group is sufficient to increase range of motion in most healthy people, it is likely that longer periods or more repetitions are required in some people, injuries, and/or muscle groups.
- Individuals should determine a strategy for themselves by simply holding a stretch until no additional benefit is obtained.
- Though PNF stretching is the most effective technique for increasing range of motion, the mechanism is an increase in stretch tolerance, and the muscle actually undergoes an eccentric contraction during the stretch. The increased analgesia may aid in performance but theoretically increases the risk of injury when compared with static stretches.
For more information on this topic read this full article from The Physician and Sportsmedicine. |
