Even though about 65 per cent of all runners will be injured during 1994 and the average runner misses from 5-10 per cent of scheduled workouts each year because of injuries, many runners feel they know how to keep their own risk of injury at a minimum. The solution, they say, is to stretch before workouts. In one respect, pre-workout stretching is a logical thing to do. After all, overly tight muscles and tendons probably are more susceptible to little tears and strains during exercise, compared to relaxed, flexible sinews and connective tissues. And studies have shown that pre-workout stretches can improve flexibility in the hamstrings and is especially effective at unkinking tautness in the lower back. But can stretching really reduce injury rates?
When Lally analyzed the training habits of the marathon runners, he uncovered some of the usual relationships between training and injuries. For example, high-mileage runners and individuals who conducted unusually long individual workouts tended to have significantly higher rates of injury, compared to low-mileage people. To count as an actual injury, a physical problem had to prevent usual training for at least five days.
But Lally’s key finding - that stretching was associated with more injuries - was a shocker. After all, many runners believe that stretching has a protective effect, and a prior study carried out by Dutch researchers had indicated that although stretching might not lower injury frequency, it wouldn’t lead to greater muscle mayhem, either.
White males get hurt
In Lally’s survey, 47 per cent of all male runners who stretched regularly were injured during a one-year period, while only 33 per cent of male runners who didn’t stretch were hurt, a statistically significant difference. However, this link between stretching and injury didn’t apply to female marathoners; female stretchers had the same rate of injury as female non-stretchers. The relationship also didn’t apply to Oriental runners of either sex (a large number of Japanese runners compete in the Honolulu Marathon each year). Only in white male marathoners was there a connection between stretching and injury.
An adept researcher, Lally was able to control for the possibility that those individuals who had been injured before his study began had taken up stretching as a prophylactic measure, a linkage which would have strongly biased his results. After all, the strongest predictor of a future running injury is a past injury. Thus, including runners who had taken up stretching after a prior injury would automatically make stretching look bad. When Lally threw the males with previous injuries out of his study, things still were bad for the stretchers, who had a 33-per cent greater risk of injury, compared to non-stretching runners. The stretched runners did not run more miles than the non-stretched individuals, so higher mileage was not a possible explanation for the stretching & injury phenomenon.
’I don’t know why stretching is associated with a higher risk of injury,or why the relationship is only true for white males,’ said Lally in a recent interview with PEAK PERFORMANCE. ’But there’s certainly no a priori reason why stretching should limit injury risk. After all, most running injuries are caused by overuse, and stretching your muscles before workouts is not going to prevent you overusing them.’