Posted on May 06, 2016 by Jenny Cromack
Following on from last week’s blog about the benefits of strength and conditioning and running, this weeks article looks at running and injury prevention. Specifically, the use of stretching and other methods in preventing injury for runners. Several academic articles offer contradicting findings and conclusions but this article is based upon a review of the literature.
Is Stretching Bad?
Stretching has several benefits, as described in a previous blog, but is it necessary or beneficial for us immediately before we go for our runs? Stretching has always been associated with injury prevention but it also has some adverse effects we may need to consider come race day:
- Can decrease jump performance,
- Can decrease peak performance,
- Can cause a temporary strength deficit,
- Can decrease running economy,
- Can increase blood pressure.
Is Flexibility Key?
Extreme levels (both too much and too little) of flexibility have been shown to be linked to increased injury risk. However, there is little evidence for injury risk and flexibility in the more “normal” populations with average ranges of movement.
Warm ups have been shown to reduce injury but the studies do not investigate the individual parts of the warm up so it is unclear how important stretching is as part of the warm up. Some studies suggest that injury risk is not reduced by stretching; increased joint movement may reduce tendon-muscle complex to absorb force, and increase tissue compliance which will reduce the efficiency of the joint and surrounding tissues. In addition to this, it’s potential for reducing performance may render stretching less beneficial as part of a warm up routine (I would suggest more dynamic stretching – see blog).
Strength Over Stretching
Some theorist suggest that injuries are more likely to occur when tissues are weak and become fatigued as they lengthen and shorten during contractions. This fatigue will also reduce efficiency and ability to absorb forces and support the joints. These suggestions may provide support for the use of strength and conditioning as a key preparation tool for runners looking to not only break records but prevent injuries along the way. If we can strengthen and condition the muscles they will be able to provide support, and efficiency, throughout the duration of your run which will not only optimise your results but also reduce your risk of injury.
In summary, when considering running and injury prevention we need to consider the effects of stretching, and strength and conditioning, when designing our own training and warm up routines to ensure we get the best, and safest, results.