Stretch now or hurt later: Workout start, finish keeps pain in check

DECATUR - You have your sights set on losing weight for the first time in months, so you hop on a treadmill your first day at the gym and burn as much as you possibly can.

Don't be surprised if you wake up unbearably sore for the next few days or even strain a muscle or two, fitness experts say.

"Stretching is one of the aspects of exercise that often gets overlooked," said Dr. Carrie Tedrick, athletic trainer and physical therapist at St. Mary's Hospital. "Stretching is important to the body because, a lot of times, people don't maintain their flexibility. If you don't maintain that range of motion, you are more prone to injury."

Injuries can be common when proper techniques and correct form are not used during workouts. Stretching is every bit as important to the body as strength training and cardiovascular exercise, said Susie Engle, health and wellness director of the Greater Decatur Y. Individuals who are focused on immediate weight loss and not a healthy lifestyle tend to forget to warm up the muscles, she said.

"You're never too old to stretch - and never too young," she said. "Even if the risk of injury is not totally eliminated with stretching, the pain (from an injury) could be minimized."

With the warmer weather starting to set in, many individuals will begin to turn back to outdoor activity after a usually more sedentary lifestyle in the winter, Tedrick said. When the body performs activity it is not used to, muscle strains are likely, she said.

While athletes should focus on certain muscle groups depending on the sport, the general population needs to remember to stretch the "larger muscles," Tedrick said, such as the hamstrings and the back muscles.

"It's important to start out with a five-minute warm-up at moderate intensity versus going 100 percent," she said. "At moderate intensity, your goal is to increase your circulation. Do some stretches and then resume your workout at 100 percent."

The same goes for the end of a workout.

"It's important to not just quit your exercise, like running a mile and then leaving," Tedrick said. "After you run a mile, ride a bike or walk for five minutes at low intensity, then stretch the same muscles you did at the beginning. It's the same thing with lifting weights."

When lifting free weights, don't forget to support your back, Engle said.

"Pay really, really close attention to your back form," she said. "You never want to hyperextend your joints; over time, this will cause problems if you get into the habit."

Even for those who don't consider themselves regularly active, Engle said, gentle stretching should be a part of every daily routine. For those who sit at a computer all day, it helps to clasp your hands behind your back and pull your shoulder blades together to stretch your chest, she said.

"To stretch out the most muscles, stretch your arms above your head then bend over and try to touch the floor," she advised. "Do it really slow and don't jerk. You should always go to the point of slight discomfort, not pain."

When stretching each muscle, remain in that position for around 30 seconds, and do the stretch three times for that particular muscle by alternating each side of the body. Focusing on the larger muscle groups should be done not only when exercising but also before any daily activity, Tedrick said.

"It's important when you're walking, or even doing a lot of gardening, that you stretch," she said. "Stretching before any type of physical activity limits how much muscle strain or tightness will occur."

For the best health, people should stretch two or three times a day, Tedrick said. This may seem excessive, but only takes about five minutes each time, she said.

"The benefits of stretching definitely outweigh the amount of time it takes," she said. "It's important to establish it into your routine, both for the healthy population to prevent (injury) and for the injured to bring them back to optimal function."

By Courtney Klemm. Courtney Klemm can be reached at cklemm@herald-review.com or 421-6968.

Source: www.herald-review.com