#29 - Knotted Physio - Stretching Before Outdoor Activities

Hello Everyone and welcome back to the Knotted Physio Blog! I hope everyone is doing well and finding plenty of opportunities to get outside and enjoy this beautiful world around us. As always, I want to say a BIG thank you to everyone who continues to read these posts and send me feedback. I truly appreciate it!

Today, I wanted to talk about something that I think many of us have been told we should do before exercising or participating in an outdoor activity. Stretching.

Now, I know there are probably two groups of people reading this. The people who stretch religiously before everything they do, and the people who put their shoes on and immediately head out the door!

So which one are you?

There is a lot of confusion about stretching. Some people believe you have to spend 20 minutes stretching before you can exercise. Others think stretching isn't necessary at all. The truth, as usual, is somewhere in between.

Before we go any further, let's talk about what happens when we stretch. Stretching can help improve flexibility and range of motion, but the type of stretching and when you do it can make a difference.

One thing I have noticed over the years is that many people will stand still and hold long stretches before going for a walk, hike or doing yard work. While this isn't necessarily a bad thing, I generally prefer getting the body moving first.

Think about getting in your car on a cold morning. You wouldn't expect the engine to immediately perform at its best without warming up. Our bodies are a little bit like that!

Before heading out for a hike or jumping into a game of pickleball, try starting with some easy movement. Walk around for a few minutes. Move your arms. Take a few easy squats. Gently move your hips and ankles.

The goal is to gradually prepare your body for the activity you are about to do.

For example, if you're getting ready to go hiking, don't just stretch your legs and then immediately start climbing a steep hill. Walk at an easier pace for the first few minutes and let your body warm up.

If you're getting ready to work in the yard, start with some easy movements before you start lifting bags of mulch or digging holes.

And if you're getting ready to play a sport, practice some of the movements you're actually going to use.

This is where dynamic movement can be really helpful. Instead of holding a stretch for a long period of time, you are moving through a comfortable range of motion.

Now, does that mean there is no place for traditional stretching?

Absolutely not!

If you have an area that is particularly stiff, stretching can be a useful part of your overall routine. It may be especially helpful after activity or as part of a regular mobility program.

The important thing is understanding that stretching isn't a magic shield against injury.

I have had people tell me, "I stretched, so I don't understand how I got hurt!"

Unfortunately, stretching alone doesn't guarantee that you won't get injured.

Strength, balance, coordination, endurance, proper technique and gradually increasing your activity all play a role too.

This becomes especially important as we get older.

Let's say you haven't gone hiking in six months and suddenly decide you're going to hike eight miles because the weather is beautiful. You stretch for ten minutes before you leave and think you're ready to go.

Your muscles may be flexible, but that doesn't mean they're conditioned for eight miles!

This is where I often tell my patients that you have to train for what you want to do.

If you want to hike, walk regularly.

If you want to kayak, work on your strength and endurance.

If you want to spend all day gardening, gradually build up your tolerance for those activities.

Your body needs preparation, not just stretching.

And honestly, this is one of the things I love about outdoor activities. They give us so many different ways to move.

Walking, hiking, gardening, kayaking, fishing, biking and even playing with the grandkids can all challenge our bodies in different ways.

So before your next outdoor adventure, don't worry about having the "perfect" stretching routine.

Start moving.

Warm up gradually.

Pay attention to how your body feels.

And don't try to do in one day what your body hasn't been prepared to do in six months!

Well guys, I hope this gave you a little different perspective on stretching and how you can better prepare your body for the activities you enjoy.

If you found this helpful, be sure to share it with someone who loves jumping straight into an activity without warming up first!

As always, Thanks for reading and Go enjoy the outdoors!