The Importance of Stretching
Our physio partner, Lifemark, gives soccer participants advice on the importance of stretching before physical activity.
Throughout my 27 years playing soccer and 22 years coaching at various levels, I have seen many injuries due to simply not stretching before activity. I have had injuries such as quad tears, knee strains, and ankle strains, due to overextension and overstretched ligaments caused by tight muscles.
Stretching is an important part of not just sports, but is essential in everyday activities such as walking, working, and even going to the grocery store. Mayo Clinic states, “stretching can help improve flexibility, resulting in improved range of motion of your joints.”
Stretching is preparation. Stretching does not need to be intense. However, it must be purposeful. The idea behind it is to warm up your cold muscles to avoid injuries such as strains occurring from muscle tightness. There are two types of stretching methods: dynamic and static.
Dynamic stretching is, when a person is, “moving through a range of motion with active movements instead of holding the stretch” (Northwestern Medicine, 2026). Some examples of dynamic stretching can be squats, lunges, butt kicks, or walking toe stretches. These dynamic stretches help to increase bold flow throughout the body, increase muscle flexibility, and decrease the overall risk of injury.
Secondly, there is static stretching. Like dynamic stretching it can increase flexibility and your body's range of motion. The differences between the two are, static stretching is commonly done after activity and involves a stretch that you hold, for “typically between 15 to 30 seconds” (Northwestern Medicine, 2026). Static stretching promotes muscle relaxation, aids in reducing muscle stiffness and can enhance stress and mental relief. Some examples of a static stretch are a seated butterfly stretches, seated hamstring stretches, and a wall calf stretches.
Stretching is a concept that is important at any age. Stretching takes 5 – 10 minutes. However, its benefits can save you for the rest of your life.
No matter if it is a casual walk that you do every day, playing sports, going for a workout, or even going to the grocery store. DO NOT be stubborn, be proactive. Take those extra few minutes to take care of your body, and your mind. Loosen your muscles, stretch, and take care of yourself.
Let Lifemark help you reduce pain, improve your well-being and reach your health goals. Our multidisciplinary team is here to help you every step of the way. To learn more and book an appointment visit us at www.lifemark.ca.