It’s Not A Reach: You Probably Need To Stretch More

The summer is a great time to go outside and get active. From swimming to hiking to running and beyond, there are so many fun things to do outdoors! But diving into (pun-intended) physical activity without knowing how to take care of yourself can leave you feeling sore, or worse, with an actual injury. Of course, there’s more than one way to protect yourself while you enjoy getting a little physical, but one of the most important ways to stay safe is by stretching.

Angie Voight, MD (she/her), a sports medicine physician at Summit Orthopedics, talks about the importance of stretching during physical activity. Voight says, “I do non-surgical orthopedic care which involves diagnosing and treating various injuries and joint pains. I’m very involved in the running community and one of my main goals is to keep people as active and healthy as possible!” Of course, this involves a healthy amount of stretching before and after exercise. Voight sees stretching as both a way to keep the body healthy and flexible, and as a means of treating injuries.

As an avid runner herself, Dr. Voight says, “I personally use stretching before and after running to help decrease areas of tightness and improve my muscle flexibility. I often find it reduces soreness and helps me prepare for more strenuous workouts. I’ve often used stretching to help recover from various running injuries.” Starting a workout or any strenuous physical activity with stretching can help keep you limber and relaxed during your workout, which keeps your body feeling warmed up and ready to go! Stretching as a beginning to the workout and an end helps bookend your activity with care for your body.

It’s important to realize, too, that stretching doesn’t just look like standing with your legs locked, reaching for your toes. In fact, there are much better ways to get a good stretch in. Dr. Voight explains the two main kinds of stretching: “Dynamic (or active) stretching, is a movement-based stretch that involves going through the full range of motion of your given activity. Dynamic stretching can be an excellent way to warm up before sports and it only takes a few minutes to be beneficial. An example of dynamic stretching would be doing drills like high knees, leg swings or skips prior to running. Static (or passive) stretching involves holding a gentle stretch for a period of time and can help with cooling down after activity and decreasing muscle soreness.” Starting your workout or activity with a more active stretch can prep your body for movement, while a gentle static stress can help cool you down. It’s important to know the best ways to stretch, so you don’t hurt yourself in your efforts to not hurt yourself! Just like most activities, stretching wrong can be just as damaging as not stretching at all, if not worse.

The benefits of flexibility and stretching go beyond exercise prep, however. Dr. Voight says that at Summit Orthopedics, she and her team of physical therapists use stretching in their rehabilitation programs. She explains, “A lot of our physical therapists will use stretching as part of a comprehensive rehabilitation program after injury, focusing on the areas where you have tightness or lack of motion.” By working to regain mobility and flexibility in injured areas of the body, patients are better able to build strength and recover from their injuries.

Gaining flexibility is also a relatively quick process, especially compared to gaining strength or endurance, which makes it easy to start. Dr. Voight says, “You can see immediate results from stretching if you start today.” And you absolutely should start stretching today. Voight explains, “We tend to lose flexibility with normal aging so it can be very helpful to stretch in order to maintain as much flexibility and mobility as possible.” The best time to start a new good habit is yesterday. The second best time is today—and stretching your muscles is an easy way to help take care of yourself.

In fact, stretching is good for more than just your body. By stretching regularly, you can also enjoy the mental benefits of stretching. Dr. Voight says, “There is some research showing that stretching can trigger the release of endorphins, which can help lower stress and anxiety and improve mood.” As long as you’re stretching gently and listening to your body’s needs, there are no down sides to stretching—it’s a total win-win for your body and mind!

So now you’re sold on stretching and you want to gain flexibility. But… how do you actually do that? Well, the best way is by meeting with the pros, like Dr. Voight and her team! She says, “It can be very helpful to see a physical therapist who can guide you through an appropriate stretching routine and assess any areas of injury, tightness or lack of joint mobility before starting a stretching routine. If you have a lingering injury, it’s important to see a sports medicine physician who can diagnose and treat the issue and guide you in a stretching program.” And Summit Orthopedics is a very welcoming environment to start your stretching journey. Voight says, “I’m a part of the LGBTQ+ community and I want to provide safe, welcoming care to LGBTQ+ individuals.” Everyone should be able to enjoy the benefits of stretching, and the inviting, comfortable environment of Summit Orthopedics makes that ideology into a wonderful reality. 

So don’t wait any longer! Enjoy the benefits of stretching your muscles before and after sports, exercise or other strenuous activity! And if you need to schedule an appointment with Summit Orthopedic at one of their many locations, including Woodbury, Eagan, Eden Prairie, Lakeville, Vadnais Heights, and Plymouth, you can call 651-968-5201. Caring for your body and mind is such an important part of daily life, and adding stretching to your routine can be a huge game changer! And that’s not a stretch at all!