Stretching vs Strengthening

Updated: May 18


Does strength training, stretching or proprioception exercises protect against injury??

These are questions we ask ourselves. Is there a winning formula to training an injury management.

Should I only stretch?

Should I only strengthen?

What is the best for me?

Now, there are so many schools of thought and each person will have their own process and protocol.

Studies show that strength training reduces sports injuries by 1/3.

Overuse injuries could almost be halved (50%) by adequate strength training.

This was a research article reviewed in Copenhagen.

25 Trials were assessed, including 26 610 participants with 3464 injuries.

Consistently favourable estimates were obtained for all injury measures except for stretching.

What does this al mean?

In my view it comes down to balancing it all. When we look and assess patients (pre-screening of injuries, or post injury) we look at 4 factors.

1. Mobility

2. Stability

3. Flexibility

4. Strength

Each person has a combination of these present during the assessment and this guides us to creating programs specific for them that balance a portion of the variables or all of them. Flexibility and mobility sound the same but in the bigger scheme of the training variables, they are different. You could be extremely flexible but lack the mobility in certain areas that hinders certain functional movements.

Finding a balance between stretching and strengthening comes down to time allocated to performing these movements in our daily routines and exercise programs.

Set aside time for strength training 2 - 3 times a week as well as stretching 1 - 2 times a week.

Stretching can be dynamic or static stretching and this is dependent on pre session or post session.

I like to work with dynamic stretching pre session of running, cycling or swimming and static stretching post session.

Stretching with an injury depends on what was identified during your assessment and you might have a combination of static and dynamic stretching pre session.

Make sure you sift through all the information out there on the internet and in books and find what works for you and if you are unsure always consult a medical professional or coach to guide you to the right movements suited for you. It is all about one crucial element:

INDIVIDUALIZATION

Take care and if you have any questions don't hesitate to call or email us.

lance@340onmain.co.za

reception@340onmain.co.za


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