Should I be stretching or strengthening?

Dr. Chandler contemplating the deep questions of the PT world.

“Hey, Siri, I have had months of pain in my lower back, and every doctor has told me that I need to stretch my hamstrings because they are tight. Do I need to stretch, or should I go work out like my friend from the gym tells me?” 

Ah, to stretch or to strengthen, that is a great question. 

“When is it a good idea to stretch?” 

Let's look at what the research says: 

When and how you stretch is important and heavily depends on your goals! 

When added throughout the day, stretching has many benefits, including increased tolerance to muscle tension and improved flexibility. It is also suggested that it reduces soreness following activity.  

Prolonged stretching for 30 seconds or more before activity has been shown to reduce maximal strength. Therefore, prolonged stretching after activity is recommended. This includes your standard hamstring stretches, calf stretches, upper trap stretches, etc.

Dynamic stretching can improve motion for activity without impacting strength. That’s why dynamic stretching is recommended before an activity. Some examples of dynamic stretching include air squats, lunges, high knees, butt kicks, side shuffles, cross-over stepping, leg swings, arm circles, cat-cows, thoracic rotations, etc.

“I’ve been stretching for a while but still have pain and tightness...Why is that?” 

That's because muscle weakness can also disguise itself as tightness.  

Mind blown, right!? 

Don’t worry, ours was, too, when we first learned about it. 

If you’ve been stretching one area, such as your back, hamstring, upper traps, etc., and the tension keeps returning, it’s time to consider a progressive strengthening program and load those tissues. This helps build tissue resilience to your symptoms at bay.

A proper evaluation from a Physical Therapist is the best tool for determining the root cause of your muscular aches and pains and working with you to determine the best course of action. 

Life, including stretching and strengthening, is about balance. 

Let’s work together to rebalance your approach and abolish your aches and pains for good.

To schedule an appointment with Dr. Chandler at our Appleton North clinic, call 920-991-2561.

Or click here to find a location most convenient for you.

*Disclaimer: Stretching may not be the best option if you have an acute muscle sprain (e.g., you were sprinting, felt a pop or slipped on ice, did the splits, and felt your muscle pull with immediate pain after the incident). In these cases, follow up with a physical therapist ASAP to assess further and direct your journey. 

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