David Lloyd

With every sport I have ever been involved in (with the exception of rowing) I have always been taught to stretch before and after exercise. As I have become older and a qualified physio I have to admit I never stretch before exercise and very rarely after unless I feel something tight that wasn’t there before. For those of you reading this, shaking your heads in disgust, I will explain why; because it works for me and I am relatively (touch wood) injury free!

I once read that if you have never stretched properly before then you shouldn’t start, if you have remained injury free...controversial I know. But the truth is this has worked for me. I am also a firm believer that it is no good just to stretch a muscle, there is always a reason why a muscle is tight. In most cases it indicates weakness somewhere, and until that is addressed you won’t get anywhere.

I have seen a lot of injuries that have been caused by over-stretching. This to me always shows the importance of a well balanced training programme. If you are going to stretch you must strengthen as well! I must at this point say I have a huge love for the foam roller (as painful as it can be) and personally I much prefer this to stretching if I have an area of tightness! I think a lot can be said for dynamic stretches incorporated into warm-ups as this is much more realistic of the task you are about to undertake (as opposed to cold stretching).

There is no evidence that stretching works to prevent injury but there is also no evidence to say that it doesn’t. I use stretches all the time within my treatment programmes, but I think they have a very specific place within rehabilitation. I am not saying do not stretch (it is totally up to you) but I would say make sure you aren’t just stretching and if you do stretch, then incorporate all major muscle groups (do not forget things like your glutes). The duration of the stretch is also a common question; I would say hold until you feel a release of the tight muscle. A key point I have forgotten to mention is that stretches SHOULD NOT be painful! Finally, always combine stretching with a well balanced strengthening programme.

The jury is still out on this one...