Research Proves Stretching and Strengthening Reduces Pain

McKinney Chiropractor Best Practices

Research Commentary;

Stretch and Strengthen to Reduce Pain

A review of

Mata Diz, J. B., de Souza, J. R., Leopoldino, A. A., & Oliveira, V. C. (2017). Exercise, especially combined stretching and strengthening exercise, reduces myofascial pain: A systematic review. Journal of Physiotherapy, 63(1), 17–22. https://doi.org/10.1016/j.jphys.2016.11.008

Research Reviewed by Dr. Antonio Flaquer

Stretch and Strengthen to Reduce Pain

Summarized Review of Conclusion:

            In this study they concluded that the combination of stretching and strengthening muscles, had a greater effect on relieving muscle pain rather than just doing low quality exercises.

Below I have referenced key quotes from this research to help summarize the results.

 

Quotes from the Article:

“Exercise – including various types of stretching, strengthening and endurance training – is non-invasive, non-pharmacological and low cost. It may be used as the first treatment option for pain relief, reduction of protective muscle spasm, and improvement in range of motion and function in many musculoskeletal conditions.”

 

Introduction to the Research

The purpose of the research is to determine what is the best and cost effective way of taking care of myofascial pain. In this research they are looking at stretching combined with different types of therapies such as laser, dry-needling, and strength training (exercise).

 

Research Methodology

The outcome measures were pain intensity and disability. After baseline, outcome data were extracted for short-term, medium-term and long-term effects. Short-term effects were categorised as follow-up ≤ 3 months after baseline; medium-term effects as follow-up > 3 months and < 12 months after baseline; and long-term effects as follow-up ≥ 12 months after baseline. If more than one time point were available within the same follow-up period, the one closer to the end of the intervention for any of the follow-up periods was considered.

 

Research Findings

The biggest takeaway from this research for me is understanding the importance of both stretching and strength training when it comes to muscle pain. Majority, if not all of our patients are dealing with muscle pain since they are what allows our joints to move the way they need to. Stretching is good in the beginning, but over stretching can be harmful. So, there has to be a balance between stretching and strengthening muscles to make sure the patient is getting the full effect. Loading the muscle (meaning adding resistance to it) will allow the joint to be loaded which in turn makes the joint a lot stronger overall. Strength promotes stability which we talk about all the time in the office to make sure the pain doesn’t come back. If  we continuously stretch the muscles and ligaments, we’ll actually promote instability within the joint we are working on. This is why it’s important to continue to get adjusted to make sure the joints are moving freely,  but also continue to stretch and strengthen your muscles to promote more stability so you can live pain free.

 

Research References

As always with these reviews, these are my takeaways from the article and I encourage you to read the article in its entirety.  The references used in this article by the authors of this article are listed here.

 

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our McKinney Chiropractors, located near Stonebridge Ranch at the corner of S. Stonebridge Dr. and Eldorado Pkwy., will teach you what the research says about how and why we should eat a better diet, move more and have more positive thoughts.