47 | The Truth About Stretching: What The Science Says

We’ve all been told that stretching is a must, but is it really? In this episode of How to Fitness Podcast, we are breaking down the real science behind stretching and whether skipping it is something you should actually feel guilty about.

We dive into the different types of stretching, including static, dynamic, ballistic, and PNF, and reveal what research says about their effects on injury prevention, performance, and recovery. Spoiler alert: Static stretching before a workout might not be as beneficial as you think, and in some cases, it can actually hurt your performance.

So what should you do instead? We will talk about why dynamic stretching is a game-changer and how to warm up effectively without wasting time on unnecessary stretches.

If you have ever wondered, "Are we doing stretching all wrong? Do we really need to stretch before every workout?" this episode is for you. We are here to clear up the confusion and help you create a fitness routine that actually works.

Timestamps:

00:00 – Introduction: Should You Feel Guilty for Skipping Stretching?

00:42 – The Science of Stretching: What Research Actually Says

05:53 – Breaking Down the Different Types of Stretching

12:13 – Does Stretching Really Prevent Injuries?

17:31 – The Obscure Relationship Between Stretching & Injury Prevention

18:59 – Dynamic vs. Static Stretching: Which One Is Better?

25:14 – Can Stretching Reduce Soreness & Speed Up Recovery?

28:16 – Answering Common Stretching Questions

31:39 – Final Thoughts & How to Stretch Smarter

Resources Mentioned:

• Stretching and Joint Range of Motion: PubMed Study
• Survey on Stretching Benefits Among Austrian Health Practitioners: PMC Article
• Stretching in Military Recruits – A Study on Effectiveness: PubMed Study
• Stretching and Injury Prevention – An Obscure Relationship: PubMed Study
• Static Stretching and Its Effects on Force & Jumping Performance: PubMed Study
• Does Pre-Exercise Static Stretching Inhibit Maximal Muscular Performance? A Meta-Analytical Review: Wiley Online Library
• Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: PubMed Study
• Post-Exercise Stretching and Its Effectiveness in Short-Term & Delayed Recovery: PubMed Study
• Effects of Stretching Before and After Exercise on Muscle Soreness – A Systematic Review: PMC Article

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🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: katelymannutrition.com
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!