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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.

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.

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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

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Related Pages

• See the section on stretching
• See stretching methods
• Stretching books
• list of stretches

Disclaimer

The above information is presented as a general guide. The author and publisher take no responsibility for any possible consequences of any treatment, procedure, exercise, action or application of medication based on this information. See more: Disclaimer.