Sports Medicine

Stretching for Sport

Why Stretch?

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.

Stretching 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

More Information

see the section on stretching
see stretching methods
stretching books
list of stretches