The Do’s and Don’ts of Stretching

How Regular Stretching Can Prevent Injuries

Contrary to what you might think, stretching isn't just for athletes. It's important for everyone to incorporate stretching into their daily routine.

“Stretching is an essential activity, especially as you age,” said Dr. Sarah Abdellatif, a board-certified primary care sports medicine physician at Houston Methodist Orthopedics & Sports Medicine at West Hospital. “It helps maintain flexibility and mobility in your joints and muscles, improves posture, and helps reduce stress and body aches.”

Stretching may seem straightforward, but there are definitely right ways and wrong ways to stretch. Take note of these stretching tips to avoid injury and get the most benefit:

DO stretch muscles critical for mobility

The most important muscles for everyone to stretch regularly are the ones used most for balance and mobility, including arms, legs, hips, neck and back.

DO hold stretches for at least 30 seconds

A common mistake is not holding a stretch long enough. Aim to hold each stretch between 30-60 seconds to see the most benefit.

DO stretch after exercise

Stretching after exercise has multiple benefits. “After your workout, stretch the muscles you were using during the exercise,” Abdellatif said. “This will reduce blood flow and help decrease muscle soreness.”

DON'T stretch cold

It’s important to do a warm-up activity before you start stretching. “Before you stretch, do a light jog, jumping jacks, or maybe some high knees to warm up your body,” Abdellatif suggested. “This will help loosen stiff muscles and prevent injuries.”

DON'T stretch through pain

While you may feel some discomfort while stretching, you should absolutely not feel pain. The pull on your muscles should be gentle, not sharp. If you feel pain, you should stop immediately to avoid injury. Consult with your doctor if the pain continues.

DON'T bounce while you stretch

Bouncing while stretching can do more harm than good. “Bouncing not only can contribute to muscle tightness, but you also could potentially pull a muscle,” Abdellatif explained. “So, it’s best to just stretch in a gradual, smooth movement.”

DON’T stretch an injury without first speaking to your doctor

Stretching an injury could prolong the healing process. When the time is right, your doctor will work with you to slowly start reintroducing low-intensity stretching. •

SAME-DAY ORTHOPEDIC INJURY CLINIC

When injuries can’t wait, visit the walk-in Houston Methodist Orthopedic Injury Clinic at West Hospital — no appointment needed. Our experts will quickly evaluate and treat your injury. The clinic provides same-day treatment for:

■ Fractures and broken bones

■ Injured tendons

■ Minor dislocations

■ Sports injuries

■ Sprains and strains

■ Torn ligaments Visit houstonmethodist.org/osm-injury-west or call 832.522.8280 for details.

Chronic conditions, back or spine injuries, motor vehicle accidents, and workers’ compensation injuries are not treated at the injury clinic. Call 832.522.8280 to schedule an appointment with the appropriate physician for those conditions.

See a Sports Medicine Specialist

Our sports medicine team includes orthopedic surgeons, physical therapists, primary care sports medicine doctors and athletic trainers working together to create a personalized treatment plan for you. Visit houstonmethodist.org/orthopedics-west or call us at 832.522.8280 for help finding a sports medicine specialist.