How Stretching Actually Changes Your Muscles
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The Importance of Stretching for Athletes
When an athlete prepares for a game, they don their gear, warm up, and then engage in one more crucial routine – stretching. Athletes typically stretch before physical activity to avoid injuries such as muscle strains and tears. But does stretching actually prevent these issues? And if so, how long do the benefits of stretching last? To answer these questions, we need to understand what’s actually happening in the body when we stretch.
Types of Stretching
There are two kinds of stretching an athlete might be doing. Dynamic stretches are controlled movements that engage a range of muscles throughout the motion, and static stretches, are where the stretcher holds a position to keep specific muscles at a fixed length and tension. For instance, our athlete might be doing a static hamstring stretch—a 30-second interval where he pulls his hamstring beyond its usual range of motion.
Understanding Muscle Stretching
While we often think of stretching a muscle like stretching a rubber band, muscles are actually comprised of various tissue types, which interact to make a complex material. Unlike rubber, which is elastic and resists being stretched before returning to its original shape, muscle is viscoelastic. This means that, in addition to those elastic qualities, muscle changes under the stress of being stretched.
Stretching in Action
At the large scale, a hamstring stretch pulls on layers of protective tissue surrounding the muscle fibers, as well as the tendons that connect this muscle to nearby bones. These tissues contain elastic proteins like collagen and elastin, which allow them to slightly elongate over the duration of the stretch. At the smaller scale, these skeletal muscle fibers are comprised of millions of sarcomeres—the smallest contracting unit of muscle tissue. Sarcomere’s long, fibrous proteins can relax to elongate muscle fibers or they can contract to shorten them—pulling on tendons and protective tissue to create the force propelling our athlete’s body.
Benefits of Stretching
When these tissues have been stretched out, they retain their strength at longer lengths, allowing our athlete to take full advantage of his improved range of motion. Unlike a rubber band, this muscle’s resistance to stretching decreases with each 30-second stretch, allowing our athlete to continually elongate his hamstring. This improved flexibility likely decreases the chance of incurring certain muscle injuries. However, due to the muscle’s elastic properties, this effect will be gone in just 10 minutes without further activity.
Maintaining Flexibility
The exercise from his match should elevate his muscle’s temperature and continue elongating the muscle, maintaining his increased flexibility throughout the game. But once he gives his hamstrings a break, they’ll retract back to their previous state. So if all this is just temporary, how can you permanently improve your flexibility? For skeletal muscles, improved flexibility comes from additional sarcomeres, which allow you to maintain strength at even greater lengths. Sarcomeres are added and subtracted to muscles depending on how frequently they’re used, so improving overall flexibility requires a comprehensive stretching regimen.
Improving Flexibility
Improving flexibility requires frequent stretching—very often. Current research suggests at least 10 minutes a day for roughly two months. And since it’s unsafe to hold any stretch for too long, it’s recommended that you break up your stretching within any given session. Frequent stretching also makes lasting changes to your brain. The more you stretch a muscle, the higher your pain threshold becomes, allowing you to stretch further and further.
Long-term Benefits and Risks of Stretching
Long-term improvements to your flexibility can provide a better range of motion for your joints, potentially reducing your risk of muscle injury in the short and long term. But it’s also possible to stretch too much, as flexible people can move their joints in potentially dangerous ways. Stretching also isn’t helpful for every kind of movement, especially those where muscle injuries aren’t very common. For example, long-distance running only involves a small range of motion for the joints involved, so stretching is unlikely to prevent that sport’s most common injuries. When it comes down to it, different lifestyles require different kinds of mobility. And no single stretching regimen is flexible enough to fit every situation.
Discussion Questions
- Why do athletes typically stretch before physical activity? Is it effective in preventing injuries?
- What is the difference between dynamic stretches and static stretches? Which type do you think is more beneficial for athletes?
- How does stretching actually affect the muscles and tissues in our body? Is it similar to stretching a rubber band?
- What are the short-term and long-term benefits of stretching for athletes? How long do these benefits last?
- According to the article, how can athletes maintain their flexibility throughout a game or match? Is stretching during breaks necessary?
- What are the recommended guidelines for improving flexibility through stretching? How frequently and for how long should an athlete stretch?
- Are there any risks associated with stretching too much? Can excessive stretching lead to potential injuries?
- Do you think stretching is essential for every type of physical activity? Are there any situations where stretching may not be necessary or beneficial?
Lesson Vocabulary
stretching – the act of elongating or lengthening muscles and tendons in order to improve flexibility and range of motion – Regular stretching can help prevent muscle stiffness and reduce the risk of injury during physical activity.
athletes – individuals who engage in sports or physical activities requiring strength, skill, and stamina – The Olympic Games gather athletes from around the world to compete in various sporting events.
muscle strains – injuries caused by the stretching or tearing of muscle fibers or tendons – He experienced a muscle strain in his calf while playing basketball.
tears – damage or rupture in muscle fibers or tendons – The athlete’s torn ACL required surgery and months of rehabilitation.
dynamic stretches – active movements that warm up muscles and increase blood flow before physical activity – Before her run, she performed dynamic stretches such as leg swings and high knees.
static stretches – stretching exercises where a muscle is extended and held in a fixed position for a period of time – Holding a static hamstring stretch for 30 seconds can help improve flexibility.
hamstring stretch – a specific stretch targeting the muscles located at the back of the thigh – She felt a deep stretch in her hamstrings as she leaned forward during the hamstring stretch.
muscle fibers – long, cylindrical cells that make up muscles and allow them to contract – The tearing of muscle fibers can lead to pain and limited mobility.
tendons – fibrous tissues that connect muscles to bones, enabling movement – The Achilles tendon connects the calf muscles to the heel bone.
collagen – a protein that provides strength and structure to muscles, tendons, and other connective tissues – Collagen supplements are often taken to support joint health and promote tissue repair.
elastin – a protein that allows tissues, including muscles and tendons, to stretch and recoil – The presence of elastin in muscles allows them to return to their original shape after stretching.
flexibility – the ability of muscles and joints to move through a wide range of motion – Yoga and regular stretching exercises can help improve flexibility over time.
sarcomeres – the functional units of muscles responsible for muscle contraction and relaxation – Sarcomeres shorten during muscle contraction and lengthen during muscle relaxation.
comprehensive stretching regimen – a structured and varied stretching routine that targets different muscle groups and includes both dynamic and static stretches – To prevent injuries, athletes should incorporate a comprehensive stretching regimen into their training routine.
pain threshold – the point at which an individual begins to feel pain – Some athletes have a high pain threshold, allowing them to push through discomfort during intense physical activity.
range of motion – the extent to which a joint can move in various directions – Regular stretching exercises can help increase the range of motion in stiff joints.
muscle injury – damage or trauma to muscles, often resulting in pain, swelling, and limited mobility – He suffered a severe muscle injury during a weightlifting session.
long distance running – running over extended distances, typically exceeding 5 kilometers – Long distance running requires endurance, proper training, and adequate stretching to prevent muscle strains.
mobility – the ability to move freely and easily – Stretching exercises can improve joint mobility and overall physical performance.
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- Categories: Biology, Grade 7, Grade 8, Grade 9, Health, Physical Education, TED Ed, Video Lessons
- Keywords: athletes, collagen, comprehensive stretching regimen, dynamic stretches, elastin, flexibility, hamstring stretch, long distance running, mobility, muscle fibers, muscle injury, muscle strains, pain threshold, range of motion, sarcomeres, static stretches, stretching, tears, tendons
