Should the Achilles tendon not be stretched before exercise?
In this article, I'll show you some of the most common pre-exercise warm-up stretches you shouldn't do!
Recommended for such a person
- Those who exercise on a daily basis
- Those who want to improve their performance and prevent injuries during exercise
The purpose of stretching
Speaking of before exercise, it has become a common practice to do various stretches to prevent injuries as a warm-up. This is correct, but some stretches can lead to injuries. Stretching is broadly divided into dynamic stretching and static stretching.
Dynamic stretching is a stretch that stimulates muscles by rhythmically moving joints beyond the normal range of motion, such as recoiling, such as radio gymnastics, and increasing flexibility by expanding the range of motion of the joints. This dynamic stretch can increase your heart rate and body temperature, making it a good stretch before exercise.
Static stretching is a stretch that slowly stretches and maintains the stretched state of stretching over a period of more than 30 seconds without recoil or impetus, and the effect is higher than dynamic stretching. However, static stretching has been reported to reduce muscle strength exercise when practiced against muscles and tendons such as Achilles tendons and knee joints that function by firmly fixing joints [i], and by implementing it, it reduces exercise performance and tends to cause injury. If you want static stretching, let's do it after exercise or before going to bed!
In such a way, let's keep it in a dynamic stretch like radio gymnastics without stretching the Achilles tendon at the time of warm-up or static stretching the back of the knee! Thank you for browsing.
[i] [Waseda University Graduate School of Sports Sciences, 2017] Exploring new methodologies to increase flexibility without compromising muscle function