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November 19, 2001
Article # 7 (Read about
the series) - Download
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Flexibility. Want to reach for the stars? Then stretch!
by Lisa Wilds, PT, OCS
You have heard that before. Many high school track and field
athletes do not stretch properly because in the past it has not
helped to improve their flexibility. Improving flexibility is
a slow but worthwhile process. It can have a favorable impact
on speed, reduce the risk of injury and help with reduction of
post workout soreness if performed correctly. This article will
help you understand why and how to stretch.
Stretching should be done before and after each practice and competition.
Good flexibility means there is sufficient muscle length to allow
full range of motion. Studies have indicated that an increase
in the flexibility of stiff regions decreases the risk of injuries
and contributes to improved athletic performance. Flexibility
in sports has two basic components, static and dynamic flexibility.
Static flexibility can be described as the range of motion of
a joint or body segment; this is the most common type of stretching.
It is a hold and relax sequence repeated several times.
Dynamic flexibility is the resistance to motion around a particular
joint or body segment while performing the sport activity in practice
or competition. An example would be the speed at which a runner,
thrower or jumper can move the legs, arms or rotate the trunk
during their specific event. Performance can be improved if a
segment moves faster through the optimal range of motion. If an
athlete has poor dynamic flexibility it means they have a greater
resistance for movement in a given segment and therefore, may
move a little slower. So, if you are a thrower, jumper or runner,
dynamic flexibility exercises can decrease resistance of movement
in a given segment.
There are three types of stretching described: static stretching,
dynamic stretching, and PNF (contract and relax) stretching.
1.Static stretching: These are the familiar stretches we
all performed at one time or another. Static stretching places
joints and muscles near their limitations of motion, then the
position of ‘stretch’, is held for a period of time.
Benefits of this type of stretching include, injury reduction,
less energy requirements than performing #2 or #3stretches and
muscle soreness is less likely and may actually be relieved when
static stretching is completed after a workout.
2.Dynamic stretching: It involves sport specific movements
and it is very common among track and field athletes. An example
would be a sprinter who is not focused on speed down the track,
but instead concentrates on performing high knee lifts with matching
arm motion, moving slowly forward while running.
3.PNF stretching: Stretches that your coach, athletic trainer,
physical or occupational therapist may do with you that combine
some type of muscular contraction or push while stretching.
A program to increase flexibility needs to be performed on a regular
basis, before and after practice and competition. Most texts indicate
a need to perform stretching activities 7 days a week to increase
flexibility.
The most efficient stretching routine for any vigorous activity
or sport participation will include the 5 steps below:
– A general warm - up of 10-15 minutes to increase
core body temperature,
– Pre-participation "static" stretching
producing a mild stretch sensation and holding the stretch for
15-20 seconds. Repeat the stretch 3-5 times. This produces a mild
muscle tension and will help to relax and elongate the muscle.
Gradually increase the tension of the stretch focusing on producing
a moderate stretch with a hold time recommendation of anywhere
from 15 seconds to 2 minutes,
– "Dynamic" stretching - some examples are
high knees, run ups to the high jump bar with a "pop up",
practicing a pole vault run through, pop ups for long jumpers
and upper body rotations for javelin throwers.
– PNF stretching - contract and relax stretching best
performed with the help of your athletic trainer and
– Post-participation static stretching.
While stretching, do not hold your breath and avoid severe or
painful stretching. A sound flexibility program will help the
muscles and tendons remove fatigue metabolites, reduce muscle
tension, maintain or improve flexibility and neuromuscular coordination,
assist in preventing injuries, assist in performance enhancement,
and help decrease post-exercise soreness.
Information
on this website is from third party sources that we believe to be
reliable. However, we have not independently verified any of the
claims, facts or opinions contained in any such material. The owner
of this website, and its agents, employees, officers, directors
and representatives therefore disclaim any liability for any persons's
reliance on this information, and this information is presented
without any warranty whatsoever. Before making any change to training
or treatment, or otherwise taking any action in reliance on the
information presented, an athlete should consult with his or her
parents, coach and physician.
For more information, or with questions, please email: PaulR@PainRelief-PT.com
