But coach, the New York Times said I don't need to stretch

[HDG]

An interesting morsel in today's Science Section:

The Claim: Stretching Can Prevent Soreness and Injury

[catwood1]

Huh. Ok, so go to fencing practice, don't stretch, then do hard-core footwork with lots of intense lunges. I think you will disagree with this article...

[oiuyt]

Originally Posted by catwood1

Huh. Ok, so go to fencing practice, don't stretch, then do hard-core footwork with lots of intense lunges. I think you will disagree with this article...

Note that these studies DON'T say that a warm-up isn't useful for preventing soreness.

Many people think that stretching and a warm-up are the same thing. They're not.

There's actually been a fair amount of research on this subject over the past decade or so. I did a survey (less scientifically-sound or complete than those which the NYT mentions) of available literature about 6-7 years ago and found quite a bit at that time.

Both on the (related but different) topics of soreness prevention and injury prevention through stretching.

There's a much smaller set of studies that have found that stretching is detrimental to injury prevention.

That said, generally-accepted practice still holds that stretching is beneficial. There's just a growing set of scientific material suggesting that either it might not be, might not be nearly as beneficial as previously thought, or might actually be slightly detrimental. It'll be interesting to see how what's considered accepted thought changes over the next couple of decades. Go ask your parents about what was conventional wisdom when they were growing up. This is an area where practices have historically changed dramatically and that's unlikely to stop now.

-B

[RITFencing]

I think even then, there's a difference between static stretching and dynamic stretching, and the article here seems to be talking about static.

[edew]

I've been attending a training center which emphasizes dynamic stretching. Dynamic stretching would be, for example, kick your leg straight up to your hand held about head height. That stretches the back of your leg.

[larkmaj]

Originally Posted by edew

I've been attending a training center which emphasizes dynamic stretching. Dynamic stretching would be, for example, kick your leg straight up to your hand held about head height. That stretches the back of your leg.

I thought dynamic stretching was stretching following flexing. Like lying on your back, hold your leg straight up and have somebody try to push it towards your head while you resist. Then stop resisting and have him push it the same way to stretch it.

[oiuyt]

Originally Posted by larkmaj

I thought dynamic stretching was stretching following flexing. Like lying on your back, hold your leg straight up and have somebody try to push it towards your head while you resist. Then stop resisting and have him push it the same way to stretch it.

That sounds like PNF Stretching, which isn't even close to dynamic stretching.

-B

[Mr Epee]

I ditched the static stretching portion of classes a couple years back. It was replaced with a blend of gradually more demanding warm-up drills, agility steps, and a handful of dynamic stretching exercises. The whole thing runs 5-10 minutes depending on the group and level of difficulty.

I haven't heard any complaints from regular participants, or from first timers (kids or adults). I can't imagine going back to group stretching sessions. Easy for kids to lose focus, screw up form, and miss the whole point.

That said, when I, personally, have time to participate in a regular workout program, I include a static stretching session. It's a nice time to relax and sort things out. It's my personal quiet time.

[RITFencing]

I think the static stretching is also a valuable work out tool just for developing flexibility, but I don't use it for warmups either, and haven't felt the lack.

[rudd]

Do a general warmup, run around etc
Do dynamic streches. Also look at the Core Performance site for some good examples.
Fencing specific warmup. mobilize lunge etc.
Footwork, lessons, bouting.
Cool down and static stretch.

I agree with Mr Epee that a static stretch can also have a place in the warmup schedule either to work on a particularly tight muscle or for relaxing or meditative benefits.

[AdamH]

Dynamic warmup, static stretch groin and flanks. Static stretching legs as a warmup might not be good as after all, you're slightly breaking down the muscles and will probably be losing some explosive power.

[Nicksmom]

Originally Posted by larkmaj

I thought dynamic stretching was stretching following flexing. Like lying on your back, hold your leg straight up and have somebody try to push it towards your head while you resist. Then stop resisting and have him push it the same way to stretch it.

Originally Posted by oiuyt

That sounds like PNF Stretching, which isn't even close to dynamic stretching.

-B

sounds to much like sex to me.

[sleepyweasle]

I'm not a fencer - but I am a dancer - and, weirdly enough I have found that, whereas I would stretch (statically) for an hour before a challenging ballet class, I now do a few grand plies, toe/floor touches, and high leg kicks before performing and am pretty much injury free.

[LordShout]

Well I gave dynamic stretching a try at practice tonight, actually made my entire team give it a try.

It went well, they seemed to prefer it, definetly more fun. I think the catch is finding dynamic stretches that don't look stupid, many of the ones I know already or our coach knows make you like either like someone doing pilates or someone that apparently never learned how to walk.

[black tulip]

I have found the static stretching at the end of the workout helps to reduce muscle soreness. I really stress this to the adult beginners. Otherwise we do warmup and dynamic stretching. After all, why warmup just to sit down and stretch?

bt

[Medinilla]

well, been training for ages and i have never done dynamic stretching before, sounds good, will try today at practice....
But a well done static stretching session, keeps your muscles stretched and in good conditons.

[crquack]

The whole argument against static stretching *before* exercise is that it does not.

It is said to weaken the muscles and makes you more prone to injury.
Static stretching should be done *after* the effort.

[FusionWhite]

I have found that warming up really helps me in burning off nervous energy that normally slows me down. Other then that I dont bother with much stretching.