How Stretching Prevents Sports Injuries

If you regularly exercise, make sure to include stretching in your workout routine.

Whether you run or lift weights, an hour-long workout builds muscle strength and cardiovascular fitness. But what you do before and after that session matters just as much to your physical health. We’re talking about stretching. Just a few minutes of warming up and winding down can do wonders for injury prevention and help reduce the risk of sports injuries. Let’s look at the ways stretching can improve your athleticism and keep you injury-free.

Why stretching is beneficial

When you’re pressed for time, you may be tempted to dive into your workout without a proper warm-up, but that could end up being a costly mistake. Here’s why stretching is so important:

1. Improves flexibility. Most of us sit at a desk all day, which stiffens our muscles and joints. However, you can combat that tension by stretching. In fact, limber muscles improve your range of motion and help you maintain proper balance to avoid falls and other potential hazards.
2. Reduces injury risk. Tight muscles are more susceptible to tears and sprains. Loosening up your muscles with stretches before your workout can cut your injury risk tremendously.
3. Boosts circulation. Stretching pushes blood to your muscles and tissues, thereby boosting circulation. One study found that a long-term program of static stretching improved blood vessel function and blood pressure.
4. Prevents post-workout pain and discomfort. While it’s normal to experience mild tiredness after a vigorous workout, you shouldn’t feel rigid and painful. Stretching your muscles before exercising will greatly decrease the chance of post-workout discomfort. Take it one step further and stretch after the workout to maintain muscle flexibility.

Always try to prioritize stretching by taking 10 to 15 minutes before exercising to prepare your body for vigorous movement — you’ll notice the difference.

Stretching exercises to try

Now that you know why it’s so important to stretch, let’s review the two types of stretches you can do: dynamic and static.

Dynamic stretches: Dynamic stretches involve gentle movements such as arm circles, jumping jacks, or in-place jogging. They are especially good when preparing for an intense workout or a game like basketball.

Static stretching: In a static stretch, you stretch a muscle and hold that position for at least 10 seconds. They’re typically reserved after a period of intense movement or on recovery days to maintain mobility and flexibility. When static stretching, refrain from bouncing and instead, stretch slowly and gently so you don’t injure yourself. Examples of static stretches include:

• Hamstring stretch. Sit on the floor with your legs in front of you. Slowly move your hands down your legs until you feel a stretch at the back of your thigh. Hold for 30 seconds and return to the sitting position.
• Knees to chest. Lie on the floor with your knees bent. Bring your knees to your chest and breathe in and out slowly. Hold for 20 to 30 seconds.
• Forward lunge. Kneel on one knee with the other leg forward at a right angle. The knee should be positioned over the ankle. Slowly lean forward so you feel a stretch in the inner thigh. Hold for 20 to 30 seconds, and switch legs.

When it comes to stretching, remember to go slow. Forcing a stretch can do more harm than good. You may not feel the benefits of stretching after one session, but if you’re consistent, you’ll notice that your limbs are more relaxed and able to withstand exercise without pain and discomfort.

Let’s get limber

Want to become more nimble and get the most out of your workout? The physical therapists at All Sport Physical Therapy can design a stretching program just for you to help prevent injuries and recover faster from them with your fitness and health goals in mind. Contact us today for a consultation.