Myth: Static stretching before training prevents injuries.

As actually . Stretching increases flexibility, but does not prevent injury, and sometimes even reduces the effectiveness of the workout. At least this is confirmed by existing studies.

There are two types of stretching: static and dynamic. Dynamic include lunges, swings and other active movements.

During static stretching, you need to freeze in one position for 30-60 seconds. Most researchers studied static stretching and concluded that it does not reduce the risk of injury.

In some cases, stretching can adversely affect performance. For example, one study found that 30 minutes of static stretching for an hour reduced leg muscle strength. A few more studies have shown that stretching reduces the ability of muscles to perform high-intensity tasks, such as short-distance running or jumps .

Injuries occur when the muscles are stressed, for example, you are lifting too much weight for yourself. Damage occurs not because the muscle is not flexible enough, but because the muscle is not strong enough or did not work at the right time. Before training, it’s really better to stretch, but stretching is optional. Moreover, if you stretch unheated muscles, it is fraught with injuries . A typical warm-up lasts ten minutes and may include light running or other low-intensity aerobic exercises.

This warm-up will increase your heart rate and increase blood flow to the muscles, and warmed muscles can work more efficiently.

Other myths about stretching are in our material.

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