Sports Medicine
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Stretching for Sport
by Michael Wood
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
Related Pages
- see the section on stretching
- see stretching methods
- stretching books
- list of stretches
