STRETCHING IT TOO FAR

Now studies indicate stretching just before your next session could be hazardous

In our current era of would-be yogis and pretentious displays of on-beach flexibility, it’s become almost accepted doctrine that pre-surf stretching is one of the best things that a surfer can do to improve performance and stay healthy, but a new study suggest that just the opposite may be true. In fact, if your answer to preventing common surf injuries is stretching before your surf session, it may be time to find a different answer, because some evidence indicates that stretching prior to exercise, especially exercise that requires explosive muscle activity, not only fails to reduce the risk of injury, but will actually hinder your performance, and makes you more susceptible to injury. This may sound like a crackpot theory -and one that would make your high school Phys Ed teacher cringe – but there’s good science behind it.

For those who make a routine of stretching prior to paddling out, thinking that is will enhance performance, here’s the bad news: Researchers have found temporary strength deficits associated with stretching, which means that stretching prior to surfing can actually make you weaker and less powerful in the water. If that wasn’t enough bad news, a study by Behm, et al., published in Medicine and Science in Sports and exercise, found that intensive stretching before exercise impaired both reaction time(the ability to react quickly_ and movement time (the ability to move quickly). So the white lab coats are saying that stretching can make you weaker, slower, and less reactive, all of which are important aspects of a good surf session.

What’s more, most experts agree that tears, strains and other muscle injuries occur because of muscle fatigue and weakness. And since stretching both fatigues and weakens your muscles; you’ll be more susceptible to injury. Of course, this isn’t to say that flexibility isn’t important. It certainly is. Surfing is one of the most demanding activities that you can impose on your muscles, tendons, and joints – all of which need to be loose if you’re going to surf well and put your body in the necessary contorted positions. Participating in yoga, joining a Pilates class or embarking on any other range of motion exercises are always good ideas. But stretching directly before you surf is a dangerous practice.

So if stretching isn’t the pre-surf answer, does this mean you can spend more time in bed or finishing your 42 oz. cup of coffee in the parking lot? Of course not. Many studies support the idea of warming up to improve performance and decrease injury risk. A proper warm-up is more than just the walk from your car to the beach (unless you are hiking the goat trail at Black’s). The idea is to begin some movements that mimic the activities you are about to throw at your body. If you really want to be loose (and aren’t afraid of some odd looks), do some push-ups, squats, or other exercises that place your body in surf-like positions. Better yet, find a physical therapist or certified strength and conditioning coach that understand surfing and the current trends in stretching and warm-up, and have them design a specific program for your pre-surf needs. Find the gym pass your girlfriend (or boyfriend) bough you for Christmas, learn some plyometric exercises, and begin developing your strength, power, and endurance. This will support your body as you use you newly acquired flexibility.

And if your body groans in protest at the thought of reaching down to tie your shoes, by all means incorporate some stretching into your daily routine. But remember, the two minutes before you paddle out is not the time to develop flexibility. Instead, get your muscles, tendons and nervous system firing with your specifically designed warm-up program. Then hit the water and feel better about it.