DON’T FORGET TO STRETCH
By Brian M. Torpey, M.D.
Exercise training that focuses on maintaining good muscle tone and flexibility can help an athlete perform sports activities at the most optimal level. Stretching and preloading of muscles and joints allows athletes to condition themselves and thereby prevent overload injury when they perform competitive and training exercise. Several interesting facts concerning flexibility include:
- Females, especially children, are typically more flexible than males.
- Flexibility decreases with age.
- Strength training does not limit flexibility.
Athletes who do strength training and flexibility training can maintain good flexibility. The enhancement of flexibility is perhaps best attained by performing a regular stretching routine. This will allow the athlete to reduce muscle tension and make the body feel relaxed. Coordination will also be enhanced by an athlete’s ability to obtain freer range of motion. Injuries such as muscle strain and shin splints are examples of sports associated problems that respond well to the use of good flexibility and stretching techniques.
The following guidelines for stretching are strongly recommended. Typically three stretching repetitions should be performed for the specific muscle grouping targeted. When stretching, hold the stretch for at least six seconds (although some experts recommend up to 30 seconds). Stretching should be performed both before and after sporting activities. “Slow” stretching when the muscle is slowly stretched out has a much less associated injury rate than active, jerky stretching motions, such as jumping jacks. When performing stretching activities, a good rule of thumb is to try not to force any motion. Do not bounce up and down or stretch to the point of pain. Finally, remember that stretching becomes more important as the athletes’ sport season progresses. Athletes with persistently fatigued muscles that are repeatedly exposed to strenuous activities are more apt to experience a muscle strain injury it they have not maintained their flexibility.
Some of the most frequently asked questions from young patient’s are directed at weight lifting.
Parents are often concerned about their preadolescent children who may be “lifting weights too early”. Concern for muscle injuries, growth stunting and loss of flexibility are the most frequent fears young athletes mention as they consider whether or not to initiate a strength training program.
In actuality, strength training is really a conditioning technique that focuses on repetitive exertion of muscle force against resisting objects such as barbells, dumbbells and the use of machines or body weight. Weightlifting is actually a sport geared towards lifting a maximum weight using specific techniques.
Several studies have indicated that strength training is safe for young athletes as long as proper training techniques and supervision are provided.
Safety precautions are an important consideration in weight training and observation of these precautions will limit potential injuries? Supervision by a knowledgeable adult with proper training with credentials in conditioning and strength training is advisable.
- Workouts should focus on large muscle groups first and then smaller groups.
- If free weights are being utilized then a spotter is mandatory.
- The athlete should work on a variety of muscles, i.e. upper extremities, lower extremities, chest and back.
- Specific workouts should focus on exercising opposing muscle groups in pairs (triceps and biceps or quadriceps and hamstrings). Fifteen to twenty minute cool down comprised of stretching and light calisthenics is strongly recommended to conclude a strength-training program
