The Dangers of Stretching

There are four categories of stretching exercises:

1. Static: stretching and holding in maximal position

2. Ballistic: repetition of small bouncing movements during the stretch

3. PNF: Proprioceptive Neuromuscular Facilitation; utilizing muscle contractions to maximize the stretch

4. Dynamic: moving through a stretch in a smooth, controlled manner; not bouncing like in ballistic stretching

The most problematic technique in terms of potential injury is ballistic stretching. Stretching muscles to a maximal length will not necessarily cause injury in and of itself. Muscle tears can occur through a combination of muscle contraction and moving into the stretch at a high velocity. When a muscle is stretched too far or too fast the ‘stretch reflex’ can be triggered which will cause contraction in the opposite direction. Normally this is a protective reflex of the body but if pushed too far, as is possible in ballistic stretching, injury can result. The ballistic bouncing causes an increased stimulation of the stretch reflex in the muscles.

Another dangerous practice is to go straight into heavy stretching with cold muscles. No matter what kind of stretching technique is being used there should be a preceding period of warm-up. Recent studies have shown that by stretching after the main workout, when muscles have been thoroughly warmed-up, we produce better results and will better avoid injury. 

Older people have a greater risk of injury related to stretching exercises. As the human body ages the collagen/elastin ratio in the connective tissue changes to a greater amount of collegen which does not stretch. Consequently the older a person becomes the more like connective tissue is to snap when overly stretched due to a decreased amount of elasticity.

 But even more than this anyone who does not often engage in physical exercise or stretching or has muscles that feel tight also need to be careful. One should never stretch to the point of feeling pain as this will likely lead to injury. Any given muscle or muscle group should only be stretched to the point of slight discomfort and held there.

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I know there are some inherent dangers with loaded stretching, but if one is sensible with the weight can it be beneficial?