When am I supposed to stretch?

LyssaRonnell

I know that I need to stretch, but I don't know when. Does it matter if I stretch before, after, or in the middle of the gym?
I usually do an warm up, run 5 miles on the elliptical, do a cool down, then stretch, do stairs, and then walk a mile on the treadmill. Is stretching in the middle of my usual workout okay? I feel okay with what I'm doing, but I don't want to eventually end up hurting myself from not stretching at the right time.

Misspinklift

Both. You need stretch before your workout and after. If your stretch before your warming them up before your workout. This prevents injury. Also after because you're preventing over use soreness too.

Cylphin60

Nadine_A_Saad wrote: »

Both. You need stretch before your workout and after. If your stretch before your warming them up before your workout. This prevents injury. Also after because you're preventing over use soreness too.

This

RGv2

Before and after, but it is two kinds of stretching.

Dynamic stretching before your workout and static stretching after. Static stretching before your workout can actually promote injury, rather than prevent it.

pondee629

This has changed during my "career" working out. In High School, in the '70's, a pre-work out stretching routine was required. Static stretches were intertwined with dynamic warm up stretches. More recently, there are reports of studies that show pre-work out static stretching to be counter productive and a pre-work out routine should only include dynamic stretches, if any. A warm up is all that is needed.

Seems that you may just be able to do what you have been without incident as the "rules" will/may change again. I've seen many changes in warm up routines, hydration, pacing during long runs, training schedules for running et al. What is required at one time is almost forbidden now and vice versa.

Before any exercise, I warm up: leg swings, knee lifts, good mornings and a brisk walk.
After exercise I cool down with a brisk, slowing, walk followed by static stretching.
Works for me.

Cylphin60

RGv2 wrote: »

Before and after, but it is two kinds of stretching.

Dynamic stretching before your workout and static stretching after. Static stretching before your workout can actually promote injury, rather than prevent it.

I had read that as well. If what I'm reading is accurate, most athletic coaches these days have moved over to recommending dynamic stretching.

Good point.

thereshegoesagain

I feel stupid, could someone explain the difference between static and dynamic stretching to me?

Cylphin60

thereshegoesagain wrote: »

I feel stupid, could someone explain the difference between static and dynamic stretching to me?

Static is stretching and holding the same position and dynamic incorporates movement, ie stretch to left hamstring and slowly move to the right and so on.

ninerbuff

Before workout- dynamic stretching
After workout- static stretching
If you do yoga/pilates for exercising- no stretching needed

Just a note: stretching DOESN'T prevent injury or lessen oncoming DOMS. Most injuries happen because of sudden and forceful impact of movement. Stretching won't prevent that. It may LESSEN the degree of the injury though.

Being flexible is good, but isn't a necessity for good health. I would still encourage having some degree of decent flexibility.

A.C.E. Certified Personal and Group Fitness Trainer
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Cylphin60

ninerbuff wrote: »

Before workout- dynamic stretching
After workout- static stretching

I don't believe that's a complete explanation.

http://running.competitor.com/2014/07/injury-prevention/dynamic-stretching-vs-static-stretching_54248

Dynamic movement stretches are designed to take a joint or a muscle through a challenging and repetitive motion, moving a body part further with each repetition. Reducing hip stiffness prior to starting a run or ride will reduce the risk of the dreaded overuse injury. Dynamic stretching is ideal prior to exercise to prepare the joints for movement and muscles for optimal activation.

Static sustained stretches are designed to hold a position for a joint or a muscle that is minimally challenging. The focus is on relaxing the body part being stretched and letting it go further on its own. Research suggests that holding the position for 30–60 seconds will increase flexibility in the tissue; conversely, done prior to activity, static stretching may actually inhibit the muscle’s ability to fire.

thereshegoesagain

This proves that I learn something new every day. Thank you for the explainations.

Cherimoose

LyssaRonnell wrote: »

Is stretching in the middle of my usual workout okay?

Yes. Just do it slowly and don't push too hard.

The elliptical doesn't require much flexibility, so you should be able to just get on it and go - no need for any kind of stretching beforehand. Just start easy in speed & resistance to avoid injuries.

For strength training - which hopefully you're doing - a good warmup is 5 minutes on the elliptical followed by 2-3 light warmup sets of the lifts you plan to do.