I used to stretch my shoulders before I swam. But recently, I've read that (relating to running) that stretching can cause more problems than it helps, i.e., that stretching cold muscles can cause tears & other injuries. Does this hold true for swimming, too?
I promote active stretching (maintain movement through the stretch) repeats, but never beyond the point of resistance in any single stretch prior to practice. With each stretch in the repeat, there seems to be a natural progression toward greater range.
I never condone a forced or hyper-stretch. The purpose is to loosen and warm up the muscles prior to practice.
Some say, just get in and warm-up, and that works for some folks. The point is to take it easy and move blood through the muscles that will be taken to task during the workout.
I feel like most people agree not to to static stretches while cold, but what about after the workout? That's when it feels so good. And I've found a direct connection between not stretching and tight as hell calf muscles. There's a lot of conflicting information on boards and in publications, so I've been keeping up with what leads to less pain, which is stretching after workouts.
7 Things You Need to Know about Proper Stretching Techniques
Always warm up first."To improve range of motion and avoid injury, you do need to stretch, but don't ever do it when muscles are cold," warns orthopaedic surgeon William Levine, MD, director of sports medicine at Columbia University Medical Center in New York City. "Always start with some mild aerobic warm-ups to get blood to the tissue before doing any stretching."
Holcomb recommends brisk walking or slow jogging for about five minutes, rather than stretching before exercise. "Warming up increases blood flow, which increases the temperature in the muscle, which makes the collagen fibers more elastic like a rubber band," he explains.
After warming up, do dynamic (not static) stretches. Dynamic stretching means slow, controlled movements rather than remaining still and holding a stretch. They may include simple movements like arm circles and hip rotations, flowing movements as in yoga, or walking or jogging exercises like those mentioned below. While studies have not clearly proven this, increasing numbers of experts agree that dynamic stretching is the best stretching routine before a workout or competition. Levine warns, however, that proper technique is key. "Poor technique that is not anatomically correct puts you at higher risk for injury."
After your workout or competition, then do static stretches. "Too many people do static stretching before and then nothing after," says Holcomb. "That's the most common mistake I see." This is where you'll lengthen muscles and improve your flexibility. Hold static stretches for about 30 seconds.
www.webmd.com/.../new-ideas-on-proper-stretching-techniques
Despite what this says, I rarely warm up first. Sometimes I'll do drylands before stretching. Most of my stretches are dynamic. I stretch about 10 minutes before practice usually. I rarely cramp up and I typically swim between 5,000-6,500 yards a day. Personally, I don't think it matters too much when you stretch as long as you do it at some point and the technique is correct.
