Research indicates that stretching does not prevent injuries in long-distance running. Sports medicine experts further warn that improper stretching techniques can cause joint wear, dislocation, and even blood clots leading to sudden death.
Stretching is an important preparatory exercise, but American research indicates it offers no benefit for long-distance running.
Yoga can cause joint dislocation, cartilage wear, herniated discs, and arterial tears.
>Prolonged full lotus posture easily leads to deep vein thrombosis in the lower limbs; detached blood clots can cause sudden death
Stretching and percussion exercises are currently popular, serving not only as warm-ups for sports but also evolving into specialized fitness practices like yoga and full lotus meditation.However, studies reveal that stretching offers no injury prevention benefits for long-distance running. Sports medicine experts further warn that improper stretching techniques can cause joint damage, dislocations, and even blood clots leading to sudden death.
Study: Pre-Long-Distance Running Stretching May Be Ineffective
Stretching limbs is an essential part of pre-exercise preparation. Yet its role in preventing injuries during long-distance running remains controversial.Individuals who stretched their quadriceps, hamstrings, calves, and Achilles tendons for 3-5 minutes before running had no significant difference in injury rates (16%) compared to those who did not stretch. However, those who habitually stretched before running but stopped saw their injury risk surge by 40%. Conversely, those who did not stretch but suddenly began doing so experienced a 30% increase in injury risk.Additionally, risk factors for injury include previous injuries and obesity. Running injuries include groin strains and foot, ankle, and knee injuries, but stretching has no effect on the type of injury sustained.
Stretching before and after exercise offers benefits. Daily activities involve limited range of motion, but intense sports like ball games or gymnastics demand greater flexibility. Stretching joints like the shoulders, along with lower-body muscles such as hamstrings and calf muscles, maintains maximum joint mobility and reduces injury risk during activity.He cited Liu Xiang as an example, who stretches for one to two hours before hurdle races and again afterward. While long-distance running involves limited movement, the calves and Achilles tendon are prone to chronic strain from prolonged uneven stress, such as Achilles tendinitis. Stretching may cause harm to those already suffering from such strain.
In recent years, "stretching and tapping fitness" has gained popularity, with proponents claiming it cures all ailments. Stretching is at best a basic exercise. For instance, patients with frozen shoulder (also known as adhesive capsulitis) have stiff joints; appropriate stretching can maintain range of motion without harm. However, claiming these movements cure all diseases is pure exaggeration.
Yoga: Wearing Down Joint Cartilage
Yoga is arguably the most common form of stretching. Foreign reports document yoga stretches causing carotid artery tears, spinal disc herniations, rotator cuff injuries, ganglion cysts, spinal compression, vertebral artery dissections, and excessive neck hyperextension. Injuries occur regardless of whether practitioners are beginners or experienced yogis.Advertisements claim yoga is harmless, but injuries can occur easily.
Pursuing advanced yoga poses that exceed the physiological limits of joints is akin to performing acrobatics. This can be harmful, potentially leading to joint subluxation or even dislocation, excessive laxity of the joint capsule, and repeated yoga movements may cause wear and tear on joint cartilage.Double-Lotus Pose: Beware of Thrombosis and Sudden Death Many enthusiasts practice the "Double-Lotus Pose," maintaining a seated position with both legs crossed for extended periods. While most people experience unbearable soreness after brief attempts, long-term practitioners claim it loosens lower-body ligaments and tendons. They assert it "opens all meridians," "replenishes kidney energy," and "prevents all illnesses."Dr. Wang discourages prolonged cross-legged sitting, arguing that life thrives on movement, rendering such static sitting meaningless. Cross-legged sitting is not a natural functional position; uneven joint stress increases wear on the inner knees and can cause joint stiffness and pain.He strongly discourages individuals over 60 from practicing full lotus. Their blood flow is already sluggish, and their blood vessel walls lack elasticity, making them prone to deep vein thrombosis in the lower limbs. If a clot dislodges and travels to the heart or brain, it can cause sudden death. Additionally, those with conditions like diabetes may have atherosclerotic blood vessels, and full lotus can trigger severe arterial blockages.
Standing meditation offers greater physical and mental benefits: Rise onto your toes, engage thigh muscles to lift the pelvis, straighten your chest, and draw in your lower abdomen. Hold this position for as long as possible before releasing. This practice engages calf, thigh, and lower back muscles, benefiting those with back, leg, or knee pain.