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FLEXIBILITYFOR INJURY PREVENTION
BySteve Brooks
Technology and
Assessment
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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!
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Synovial Fluid
Lubricates joints
Transports nutrients to joints
Helps protect against the wear on cartilage!
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Flexible Athletes
Injury prevention! Improved performance
Improving flexibility is good for every kind of athlete as long as it is done correctly!
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Times Are Changing – Change with them!
STATIC STRETCHING DYNAMIC STRETCHING
Traditional The new
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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!
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Static ExamplesQuadriceps
Hamstrings
Groin
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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!
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Dynamic Examples
Leg Swings
Lunges
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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!
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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
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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
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Over all what this means
It is best to do:Dynamic stretching before
Static stretching after
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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!
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What if I don’t Stretch?
Injuries due to lack of flexibility are inevitable!Oww! I should have
stretched more!
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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
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Pelvic Tilt
Which can cause leg length discrepancy
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Patellar Tracking
Runner’s knee Not just for runners
Pulls the patella out of place causing pain and stiffness
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Athletic injuries
Tears ACL, LCL,
meniscus, etc
Tennis elbow
Muscle can tear bone apart!
Tore my ACL! Should have stretched…even for golf
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So stretch!
Save yourself the trouble of an injury; its worth the few extra minutes!
Questions?