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Elite athletes know that a good workout involves far more than just exercises and weight training. What’s done before and after the workout matters just as much. For the rest of us, that’s easy—and sometimes convenient—to forget. To learn more about the value of stretching and recovery, we sought insights from exercise physiologists Mike Summers and Sara Cogan of Sports Medicine & Training Center in Crestwood.
Can you explain why stretching and recovery are just as important as a hard workout?
Mike Summers: A hard workout is only half the battle. The other half is equal parts stretching and recovery. Stretching keeps muscles flexible and strong, and improves our range of motion.
Sara Cogan: And then recovery is where the integration of all the changes that happened during training are integrated into our physiology.
What’s one of the most common questions that your clients have about stretching?
Sara Cogan: One thing I find interesting is the number of clients who will ask: Can you show me a study that says stretching actually works? That’s because it is a little time consuming, and in the moment, you don’t always feel like you need it. The hard part is that there’s not a lot of actual scientific evidence we can point to. But anecdotally, if you talk to physicians, physical therapists, exercise physiologists, and even athletes themselves, we know it leads to injury prevention and better performance. You can move through a greater range of motion if you’re keeping your muscles, tendons, ligaments, and fascia stretched.
Are there any specific types of stretches that ought to be part of anyone’s pre-workout routine, regardless of what the ultimate exercise might be?
Mike Summers: There are really no specific stretches. But if you’re somebody who has had an injury or you have any specific issue that needs to be addressed, like tight hamstrings or hip flexors, you might focus on those areas.
Let’s say I’m someone without any injury history or problematic areas. Which stretches should I consider?
SC: There’s a new way of thinking about stretching. When I was a kid—I’m in my late 40s—we were taught to do all this static stretching and ballistic stretching. Now, we do something called dynamic stretching, which includes things like high knees, butt kicks, stretches that have you move through a range of motion that you would use during your sport, and muscle activation techniques. We have a protocol here that we run our endurance athletes through before they go and do their activities to get them nice and warmed up, but won’t predispose them to an injury from static stretching.
Are there any breathing patterns or mindfulness exercises people should consider while stretching?
MS: I have some athletes right now who do this breathing technique called Wim Hof, which can help decrease anxiety or stress levels. They also might do some yoga poses and take deep breaths just to be centered in the moment. Exercising is the time of the day where you can get away from all of the hustle and bustle. I have plenty of clients who treat these times as their escape.
SC: There have also been a lot of studies that have shown that deep, purposeful breathing can impact blood pressure, heart rate, and a lot of different hormonal factors in a really positive way and also impact recovery. Deep breathing is really important.
What are common approaches to recovery?
MS: We’ll do active recovery days where we want to put the muscles through a range of motion, get our heart rate up, and get the blood flowing. We use heat as a modality to get the blood flowing through the body, especially if we train our legs or our back is a little sore. Then we’ll do some stretches, some myofascial release, and other forms of recovery techniques just to make sure we’re feeling good the next time we hit the gym.
SC: You can think of it in terms of acute recovery, which is what Mike’s talking about, and then also more long-term recovery. That includes massage, stretching, and things that are flexibility-focused like yoga and deep breathing. Nutrition is also a really big part of it, too. That’s probably where 50 percent of the recovery happens.
What else should folks be aware of during recovery periods?
MS: Your body talks to you after your fitness sessions. Listen to it. If there’s something that’s nagging you, you need to listen and address it. Don’t try to fight through your pain. If you listen to your body, it will help you reach your goals a lot quicker.
