Why should one always first warm-up before stretching? by Alejandro Valdivia

The elasticity of ligaments, tendons, and muscles is directly related to blood saturation. Blood saturation in ligaments, tendons, and muscles increases as the body's core temperature increases. Low blood saturation in cold tissue makes the tissue more susceptible to injury. Increases in core temperature are also associated with increases in muscle contraction speed due to increase in dissociation of oxygen from hemoglobin, decrease in muscle viscosity, increased elasticity of connective tissue and increase in conduction velocity. Warmer muscles not only contract but also relax faster since muscle relaxation time is more dependent on temperature than force development. It is, therefore important to always warm-up before stretching.

Answer based on materials developed by faculty of the Occupational and Physical Therapy Program at Queen's University, Kingston, Ontario, Canada

Cheers,

Dany (Nov. 01, 03)

For additional information see the following on-line and textbook sources:

• http://www.kidsfirstsoccer.com/flexfit.htm
• http://www.rehab.queensu.ca/RHBS321/downloads/lecture 14.ppt
• Alter, M. J. (1996). Science of Flexibility. Champaign, IL: Human Kinetics.
• Birch, B. B. (1995). Power Yoga: The Total Strength and Flexibility Workout. London: Prion.
• Black, S. (1995). The Supple Body: The Way to Fitness, Strength, and Flexibility. New York: Macmillan.
• Tenke, Z. (1996). Warm-up and Preparation for Athletes of All Sports: A Complete Book of Warm-up and Flexibility Exercises. Toronto: Sports Books.

Your reaction and comments to this week's question are welcome.

Copyright © 1997-04 Daniel Frankl, Ph.D.