Stretching for Sport
Why Stretch?
by Michael Wood
Stretching is an important tool in managing the muscle imbalances that occur as a result of the young athletes growing body. By maintaining this muscle balance stretching plays an important part of injury prevention.
benefits of stretchingStretching also aids in:
- Flexibility which is critical for sport
- Blood circulation in the muscle
- Relaxation in the muscle
- Decrease the sensation of tightness in the muscle
- Psychological preparation
Interestingly, research suggests that static stretching before a game alone does not reduce the risk of injury which is why it is important to undertake some light aerobic exercise prior to stretching, as a warm muscle responds better to stretching than a cold one.
Types of stretching: Static vs Dynamic stretching
- Dynamic: Stretching movements that use muscle power to move arm/leg through full ROM. Dynamic exercises stretch the muscle in a more functional way.
- Static: Placing a muscle in its most lengthened position and holding for at least 20 seconds. The stretch is taken to the point where resistance is felt but no pain.
PRINCIPLES
- Always warm up before stretching
- Stretch to the point of resistance and not pain
- Hold static stretches for 20-30 seconds
- Keep breathing during stretch
- During the warm up a balance between static and dynamic stretching is best
- Target the main muscle groups that will be used during training/game
A good balance between Static and Dynamic stretching is recommended to gain maximum benefits.
About the Author
Michael Wood is a leading sports physiotherapist from Perth, Western Australia. He runs a very successful private practice, and is currently working with the Australian Hockey Team, Subiaco Football Club and Perth Glory Soccer Club. For more information visit his website: www.mtmphysiotherapy.com.au
Related Pages
- See the section on stretching
- See stretching methods
- Stretching books
- list of stretches
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