Stretching
Historically there was a widespread belief that stretching before exercise helped to prevent injury and improve performance. More recently several scientific studies have disproved this theory except in the case of sports where range of motion is a key performance factor such as gymnastics and diving. There are many types of stretching but probably the two most commonly used are static and dynamic. Static stretching involves moving a body part to the end of its range and holding it for a length of time usually around 20 to 30 seconds. This type of stretching is probably best used after an injury or to increase flexibility out of competition times.
Professional athletes are nowadays much more likely to use dynamic stretching as part of their warm-up before a competition or game. Muscle groups that are stretched like this include the hamstrings, calves and adductor muscles. Another type of dynamic stretching used in warm up routines is ballistic stretching. This involves stretching a muscle to its limit, and then stretching it further with a bouncing movement. Extreme care must be taken when using this technique as it can heighten the chance of injury if not performed correctly and safely. It is particularly useful in sports where a large range of motion is required such as gymnastics. It is wise to seek advice from a physiotherapist before embarking on this type of exercise.
Certain body tissues respond differently when stretched and care must be taken at all times before commencing a stretching regime. For example 'adductor' or groin strains do not respond well if they are stretched too early after an injury. In contrast hamstring muscles do respond favourably to early mobilisation after a strain or tear. It is always advisable to seek the advice of a physiotherapist if you have any doubts about whether to stretch after an injury as Chartered Physiotherapists are experts in diagnosing and treating injuries. If you require advice on how to manage any injury please contact the clinic.