Stretching: Before, After, or Both?

[falafel]

I used to do a 5 or 10 (more like 5) minute warm up, followed by at least 5 (sometimes 10) minutes of stretching before I did any cardio exercise. Then I would do at least that much stretching afterward, as well. It turns out, that adds a lot of time to my workout, and when you don't have much time in the first place, it gets annoying. My wife only stretches at the end of her workout.

Now I can see warming up and stretching beforehand if you're going to do some crazy workout and you need your muscles to be very limber. I.e., I always warmed up and stretched a ton when I was playing soccer. You're always extending your leg muscles to the max and you don't want to pull something. But does the same apply to a general, pretty tame workout on an elliptical, e.g?

[CardiacCoug]

Static stretching is bad. It makes you weak.

In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as well, probably because the central nervous system rebels against the movements.

http://www.nytimes.com/2008/11/02/sp...112pewarm.html

[falafel]

Static stretching is bad. It makes you weak.



http://www.nytimes.com/2008/11/02/sp...112pewarm.html

Okay, so static stretching won't help me before hand. What about afterwards? What about lactic acid?

[Donuthole]

I don't ever stretch. Even in high school, I only faked like I was stretching. It has never felt natural to me. I usually do some quick calesthentics (high knees, butt kickers, high-knee crossovers) and call it good.

FTR, I have never pulled a muscle. Anecdotal, i know, but it's true just the same.

[Commando]

naw- you have to stretch after rigorous activity. You don't want to become muscle-bound. I developed IT-Band syndrome in my left leg due to not stretching my hammies enough. I also pulled a hammy bad in intramural flag football from going hard in the cold without a proper warmup.

Flexibility is worth its weight in gold because of how less injury prone you are. I'd rather be flexible than muscular.

[happyone]

Since I do my cardio in the afternoon, I usually don't stretch before hand, I usually stetch for 5-10 minutes afterwards though

[Solon]

Since I do my cardio in the afternoon, I usually don't stretch before hand, I usually stetch for 5-10 minutes afterwards though

The older I get, the more I realize stretching after I run is the key to avoiding IT-band injury and shin-splints. I usually walk for 2-3 minutes to warm up before the run, then stretch for at least 10 minutes after.

I think it's important to find what works for you. I haven't had an injury in 2 years (knock on wood).

[Pheidippides]

Since I do my cardio in the afternoon, I usually don't stretch before hand, I usually stetch for 5-10 minutes afterwards though

I have a full routine I do afterwards. I don't stretch prior to activity but I do keep the pace lower for the first mile.

[happyone]

I have a full routine I do afterwards. I don't stretch prior to activity but I do keep the pace lower for the first mile.

Most of my cardio is walking at a brisk pace (12:30 - 13:30 min/mile), old man you know. When I do run (evey other day), I walk the first 1/4 mile before breaking into a easy jog (roughly 10 min mile).

When I don't stretch afterwards I can really feel it in my quads and hams the next day.

[TheBYUGuy]

I first read this subject line as "Stretching: Before or After Birth?" I was wondering why you didn't put it in the ladies' forum.

I'm with D-hole in that I don't stretch before I move around. I try to stretch afterwards so that I'm not sore the next day.

[beelzebabette]

I'm an after stretcher as well (if I do stretch). I usually warm up and see how I feel. If something feels off, I might stretch a calf muscle or do a few butt-kicks so I feel like I'm moving normally and relaxed. Basically, my stretching just depends on how I feel.