That is not to say that stretching is not helpful, nor is it to say that a proper warm up is not important. They are both important and with the help of sports science you can achieve optimal performance.
Stretching is more important in some sports than others especially those requiring flexibility. Just like speed, stamina and balance can improve your game, so can flexibility. Stretching should be part of training. This is best accomplished when the body is already warmed up, and it is accomplished in a relaxed and deliberate manner. A stretch and then holding is the best technique. Do not bounce or let someone else stretch you. One question is how long to hold the stretch. When the stretch is started the counteracting muscle will contract slightly. The ideal stretch is held until the muscle relaxes, this varies from person to person and each day but is usually between 10 and 30 seconds.
Hurrying through a stretching routine before a sport is time taken away from a structured warm-up. A structured warm up has been shown to help prevent injury. It takes about twenty minutes and is a great way to get a team focused and the athlete game ready. The sports medicine team with the International Footbal (soccer) Federation has developed the most popular of these warm up programs; called 11+1. This is applicable for most sports; modifications can be made to suit a specific sport.
The final myth about stretching is performing it after a hard workout to prevent muscle soreness. Science has also busted this myth. Science has however come up with some ways to improve recovery from a hard workout or game. This will be a subject of a future column.
So we have busted some myths about stretching, a pregame stretch does not prevent injury and a post game stretch does not prevent muscle fatigue or soreness. Stretching is still important for maximizing your flexibility and athletic performance. So continue to stretch, but do it properly and for the right reason.