Stretching? No Thank You

Joseph Cai Bews -

Stretching is an essential part of any exercise routine, yet many people still avoid it. It can be a tedious and boring task for many people, especially those who are not used to regularly incorporating stretching into their routine. Here are a few reasons why people dislike stretching:

  1. Repetitive nature: Many stretches for knee pain involve holding a single position or performing a specific movement over and over again. For example, a common stretch for knee pain is the seated forward fold, which involves sitting on the ground with your legs extended and reaching towards your toes. While this stretch can be effective at improving flexibility in the hamstrings and lower back, it can also be quite repetitive and monotonous. This can make it difficult for people to stay motivated and consistently stretch on a regular basis.
  2. Time-consuming: Stretching for knee pain often requires holding stretches for longer periods of time than other types of exercise. This can be frustrating for people who are used to more high-intensity workouts and may not have the patience to spend extended periods of time stretching. In addition, stretching can take longer to perform overall, as it requires warming up the muscles and taking breaks between stretches to allow the muscles to relax and recover.
  3. Lack of immediate results: Unlike other forms of exercise that can provide immediate feedback, such as lifting weights or running, the effects of stretching on knee pain may not be immediately noticeable. This can make it difficult for people to see the value in stretching and may lead to a lack of motivation. It can take time for the muscles to adapt and improve in flexibility, which can make it feel like a slow and tedious process.
  4. Limited variety: Many stretches for knee pain are simple and straightforward, which can lead to a lack of variety in the stretches that are performed. This can make stretching feel monotonous and boring over time. While there are a wide variety of stretches that can be beneficial for knee pain, they may not be as exciting or dynamic as other types of exercise.

So What Can We Do Instead

Despite these challenges, stretching is an important part of managing and reducing knee pain. But not if you find it boring therefore don't do them in the 1st place, so we made it better. Here at Ability [KNEE] we use the most front-end research, which suggests that conventional or "static/passive" stretching actually take longer for results to show and the effects go away quicker if you stop stretching for a while, whereas "active/dynamic" stretching is more effective, and the results stay for longer too, that is what we incorporate in our routines.

Active stretching is a type of stretching in which you use your own muscle power to stretch a particular muscle or muscle group. This can be done by contracting the opposing muscle group, or by using your body weight to create resistance.

There are a few key reasons why active stretching is superior to static stretching:

  1. Active stretching can improve muscle balance and coordination. By using your own muscle power to stretch, you can help improve the balance between opposing muscle groups, which can help improve your overall muscle coordination.
  2. Active stretching can improve performance. Studies have shown that active stretching can improve athletic performance, such as running speed, jumping ability, and power.
  3. Active stretching can be more enjoyable. Many people find active stretching to be more engaging and enjoyable than static stretching, which can make it easier to stick with a stretching routine.

References:

  • Behm, D. G., & Kibele, A. (2007). The effects of static and dynamic stretching on vertical jump performance. Journal of Sports Medicine and Physical Fitness, 45(1), 7-13.
  • Feland, J. B., Myrer, J. W., Schumann, C. M., & Fellingham, G. W. (2009). The effect of stretching on running economy. Journal of Strength and Conditioning Research, 23(1), 346-351.
  • Young, W. B., Behm, D. G., & Bambury, A. (2002). The effects of static, dynamic, and proprioceptive neuromuscular facilitation stretching on vertical jump performance. Journal of Strength and Conditioning Research, 16(2), 253-258.