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Debi Pillarella, MEd Responds:
That depends on the type of stretching. Static stretching (a stretch held for 15 to 30 seconds) is the kind you typically see runners and walkers doing balancing against a tree, one leg in front of the other while stretching their calf muscles. Although the jury is still out, many experts may not recommend this type of stretching prior to walking because “cold” muscles can be more prone to injury when stretched before they are warmed up.
Active stretching—dynamically moving your muscles gently through their full range of motion—is a different story. Spend five minutes prior to your workout in a warm-up phase that incorporates low-intensity walking with active stretching (arm circles, knee lifts like you’re taking giant steps over puddles, then stopping briefly for waist twists followed by leg swings). For the first two minutes of your walk, alternate walking on the heels and balls of the feet while freely swinging your arms, then follow with three minutes of low-intensity walking with active stretching. Save static stretches for the end of your workout when they’ll not only reduce postworkout muscle soreness, but also feel great.
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Debi Pillarella
MEd
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