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Flexibility and Stretching

Optimum performance for all sports requires a cross-training schedule which involves a weight-training program. However, with training time always limited, one of the most important aspects of athletic training is overlooked. Proper warm-up and cool-down exercises associated with a rigorous stretching program are often forgotten in the quest for training speed and strength. Unfortunately, muscles which are not limber and joints which are not flexible are commonly injured. This results in injuries requiring rest and rehabilitation. If surgery is necessary, in most cases the athlete will not be able to return to the playing field in that particular season.

Today a proper stretching program emphasizes static stretching instead of ballistic stretching. The old stretching program, where athletes would line up and perform toe-touches or jumping-jacks by the numbers if now obsolete. The ballistic stretching where the athlete would forcible flex at the hip and waist in an attempt to touch his toes, resulted in numerous pulled hamstrings and low back injuries.

The preferred method of treatment for the stretching of any muscle is to eliminate the effect of gravity and the tendency for a muscle to reflex contract. This is known as the PNF (proprioceptive neuromuscular facilitation) stretch. Most of the exercises are normally done with the athlete sitting on the ground. A gentle stretch is applied to the muscle, usually by another athlete assisting in the exercise. With a gradual and gentle stretch applied, the reflex response of the muscle to contract as a result of the stretch diminishes. This leads to a more effective stretch and less likelihood of an acute muscle strain. Short warm-ups before and after the stretch facilitate circulation of the blood to the muscles. It is important that the warm-up and stretching routine be completed prior to the start of an organized practice session or competition. A few minutes of foresight with a good stretching program can often eliminate many of the orthopedic complaints seen in the office.