by steve brooks technology and assessment beneficial even if your not an athlete! improves...
TRANSCRIPT
FLEXIBILITYFOR INJURY PREVENTION
BySteve Brooks
Technology and
Assessment
Why Be Flexible?
Beneficial even if your not an athlete! Improves Circulation Lowers risk for cardiovascular disease Stress Relief! Improves coordination Reduce muscle soreness/injuries Increases the production of synovial fluid!
Synovial Fluid
Lubricates joints
Transports nutrients to joints
Helps protect against the wear on cartilage!
Flexible Athletes
Injury prevention! Improved performance
Improving flexibility is good for every kind of athlete as long as it is done correctly!
Times Are Changing – Change with them!
STATIC STRETCHING DYNAMIC STRETCHING
Traditional The new
Static Stretching
Hold stretch for at least 30 second Before and after performance Best way to improve overall flexibility
What you may not know: Decreases strength! Decreases speed!
Static ExamplesQuadriceps
Hamstrings
Groin
Dynamic Stretching
Movement stretching – no holding! Warms the body up more More effective before exercise Does not decrease performance Most effective for injury prevention Sport Specific stretches!
Dynamic Examples
Leg Swings
Lunges
Flexibility vs. Strength
Increased flexibility decreases strength. Increased strength decreases flexibility.
It’s a Balancing act!
This does NOT mean anyone should or shouldn’t stretch!
What stretching does
BENEFITS DISADVANTAGES Increases range of
motion Decreases chance of
injury
Decreases reaction time which: Decreases strength Decreases speed
Pulls apart muscle and tendon fibers
Why?
Longer the muscle fibers the longer it takes for an impulse to travel from point A to point B
Find the right routine for you!
Weight lifters – more dynamic stretching
Long distance runners – more static stretching
Sprinters – more dynamic stretching
Gymnasts – more static stretching
Over all what this means
It is best to do:Dynamic stretching before
Static stretching after
Because
Dynamic stretching • Doesn’t stretch muscle
fibers as far apart • Still warms the body up
and prevents injury
• Dynamic stretches can be sport specific!
Static stretching • Pulls the fibers apart
more which causing strength and speed loss
• Improves flexibility and long term injury prevention.
• Static stretches are more universal!
What if I don’t Stretch?
Injuries due to lack of flexibility are inevitable!Oww! I should have
stretched more!
Not just athletes
Injuries due to lack of flexibility can occur for everyone not just athletes! Can cause poor posture Problems walking Lower back pain! Knee problems
Pelvic Tilt
Which can cause leg length discrepancy
Patellar Tracking
Runner’s knee Not just for runners
Pulls the patella out of place causing pain and stiffness
Athletic injuries
Tears ACL, LCL,
meniscus, etc
Tennis elbow
Muscle can tear bone apart!
Tore my ACL! Should have stretched…even for golf
So stretch!
Save yourself the trouble of an injury; its worth the few extra minutes!
Questions?