One way to help prevent injuries from happening is by strengthening muscles through speed and agility training . Stretching is also important if you want your body to be ready for the physical and mental strain that modern life brings, no matter how old you are. As a component of your sport-specific conditioning program, team warm-up/cool down and before/after a participation in a sporting event. Shortly after birth, Angelina was diagnosed with polymicrogyria. Stretching properly can increase and improve motion in your joints, increase blood flow, and decrease feelings of stiffness. Do Not Sell My Personal Information Posted on Dec. 4, 2015 Flexibility is an important part of general physical fitness. Most runners suffer from tight and fatigued muscles. – Active stretching during warm up helps volleyball players improve their strength. Stretching the right way will help improve flexibility and make it easier for you to move. Hip mobility is very important for all athletes, especially for those individuals spending a significant amount of time sitting when they aren’t training. Careers The foam roller is key to ensuring a well-rounded recovery routine. Andrea Fradkin, an associate professor of exercise science at Bloomsburg University in Pennsylvania, has completed extensive research about the validity of cooling down and how it is proven to prevent the buildup of blood in the veins. You can create an opportunity for injury if you stretch cold muscles. Other potential benefits of stretching can include reducing delayed onset muscle soreness, increasing athletic performance and reducing the risk of tendon or muscle tears. An often overlooked tenet of fitness by many athletes and gym goers is flexibility. Without it, the muscles shorten and become tight. There are many different types of stretching, and through the years, many have fallen in and out of fashion with experts. The warm-up is also a good opportunity for an individual to prepare themselves mentally for the game ahead and for a team to work together prior to the start of the game. Required fields are marked *. Reduced pain and stiffness. Join our mailing list and get essential parenting tips each month from the experts at CHOC Children's. Stretching also aids in: 1. flexibility which is critical for sport 2. blood circulation in the muscle 3. relaxation in the muscle 4. decrease the sensation of tightness in the muscle 5. psychological preparation Interestingly, research suggests that static stretching before a game alone … Stretching is also beneficial to improve your posture. Stretching won’t prevent an overuse injury that is predominant in sports that involve the repetition of similar movement patterns. An ergonomically correct remote learning setup ... Jennifer and Justin Charles had experienced a smooth pregnancy until 27 weeks, when doctors discovered that Jennifer had lost most of the amniotic fluid around their growing baby boy. This will increase blood flow and decrease stiffness, in turn decreasing the risk of injury or reinjury. So when you are warming up, makesure you add some intervals of stretching in between. Warm-ups can also be used to practice skills and team drills. They may rush through stretches in order to start playing sooner or use it as a time to talk with teammates. It is important to remember that just because you perform stretches doesn’t mean that you will never get injured. This then results in your building full and long muscles instead of them becoming stunted and short. The static stretch should be held in the same position for 30-60 seconds and repeated two to three times. Sit on the floor with your legs stretched out in front of you. It is important to stretch correctly and know which muscle groups you want to stretch. Without it, the muscles shorten and become tight. Understanding the Difference Between Dynamic and Static Stretching. Dynamic stretching can prepare your body for a workout by helping to loosen and warm up your muscles. Increases your flexibility. It even leads to a better overall “shape”. But stretching is super important for the human body, particularly for athletes (and my campers are definitely athletes!). Static stretching exercises that focus on the major joints (stretch slowly and do not bounce). By Victor Araiza, physical therapy assistant at CHOC Children’s. If proper technique is used when stretching, it will help improve flexibility and increase range of motion. Why Stretching is Important for Youth Athletes. Sign In, Join Active Watch these videos for more information on how to stretch properly, Ergonomics for kids during virtual learning, How telehealth physical therapy helped a CHOC patient take his first steps, Living with polymicrogyria: Angelina’s story, How parents can help kids navigate holiday disappointment during COVID-19, Tips to foster a happy holiday season for children with autism, At-home activity ideas for families during COVID-19, The Importance of Self-Care for NICU Parents, Tips for Minimizing Scarring After Surgery, CHOC Earns 2020 Leapfrog Top Hospital Award for Outstanding Quality and Safety, Renowned physician tapped as new chair for UCI Pediatrics and CHOC Pediatrician-in-Chief, Mater Dei High School and CHOC Partner to Enhance Mental Health Services for Students, Laguna Beach native goes from patient at CHOC Children’s to spending time as intern, Everything you need to know about 9-month sleep regression, Speedway Gas Station Register Round Up Campaign. Copyright Policy To avoid injuries, it's wise to participate in a light cardio activity such as jogging for 10 to 15 minutes prior to playing, followed by a stretching routine. Please see your Privacy Rights for how your information is used. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. If you skip your stretching warm up, your body doesn't have time to prepare for quick movements when playing, which can result in injuries. Cookie Settings. Stretching has Five Benefits for Athletes. Stretching the muscles prepares them for physical activity and prevents injuries. Support & Feedback To learn more about stretching, check out our videos that highlight best practices for upper body stretching or visit us at CoachUp.com. … It is generally accepted that increasing the flexibility of a muscle-tendon unit promotes better performances and decreases the number of injuries. Why stretching is so important for athletes By Jesse Truter | 10 September 2020. Save my name, email, and website in this browser for the next time I comment. Stretching can improve circulation, muscle flexibility, range of motion, and consequently, help athletes perform better in workouts and in competition. or For whatever reason, especially at the high school level, players completely … MAINTAIN OR INCREASE RANGE OF MOTION. There are other important factors such as strength and endurance training, essential to reducing the risk of injury. When a race or workout is over, cooling down is an important step in helping an athlete’s muscles clear lactate and other waste, while loosening tight muscles. Stretching is an important step for increasing flexibility and is usually the last step of a workout. Terms of Use Then, when you call on the muscles for activity, … Stretching can often take a back seat to your general exercise routine and sport-related activities, but these are an essential part of any conditioning or physical therapy program. For maximum benefit, young athletes should stretch each of the major lower body muscle groups before and after sporting activity. It's critical to prepare the body for specific movements by warming up the parts of the body that will be utilized while playing. Often, the muscles that tend to be tight are the hamstrings, hip flexors, quadriceps, calves and chest muscles. Stretching after an intense workout will help your muscles repair faster and will also help to avoid injury. It is important that dynamic stretching is preferred over static stretching. When exercising, muscles repeatedly flex and contract. Karl Reicken, Coordinator of Performance Testing at the National Training Center, explains the latest research on static stretching and provides some surprising insights. There is no doubt that volleyball players must be very strong in order … Doing stretching exercises is an effective way to increase energy levels before the game of volleyball. While stretching is normally incorporated at the beginning and end of practice, many times young athletes don't realize its importance. By following these simple and easy to remember stretching practices, you will find yourself feeling more confident in your training and recovery. Are you sure you want to delete this family member? Static stretches target specific muscles based on the position you are in with the intent to elongate just past the point of a moderate pulling sensation. Hold stretches for 20 to 30 seconds and perform them two to three times for the same area. All rights reserved. If the athlete implements a stretch before exercising, a subsequent warm-up makes sense. Type. Then, It’s important to stretch all major muscles groups daily before work outs or practice and again after if you’re an athlete. Properly stretching allows your core body temperature to warm up slowly and enables your muscles and joints to loosen up, giving you a better range of motion. Some research shows that stretching doesn't reduce muscle soreness after exercise, and other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance. In athletes this leads to decreased speed of movement, decreased strength and power, and can lead to injuries. Excessive muscular tension can increase discomfort throughout the … Athletes 16; Coaches 12; Parents 15; Why Stretching is More Important Than You Think. Amid the COVID-19 pandemic, many students remain in a distance learning arrangement or hybrid model with at least some schooling taking place from home. It is important to stretch correctly and know which muscle groups you want to stretch. It Improves Muscle Development. For … The last thing you need when you’ve been faithfully attending the … Privacy Settings Cookie Policy Stretching improves flexibility allowing for restoration of muscle length and increases in range of motion. The warm-up should gently prepare the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. For example, a soccer player should focus on warming up their knees and feet, while softball players should focus more on stretching their shoulders and arms. Stretching is usually encouraged as a way to lower risk for injury, but some research studies have not shown a benefit from stretching and reducing injury risk. There are lots of virtual options to keep your family active and engaged — just select “Virtual Activities” as your location, and you’re ready to go. It is also important to know and understand which stretches would benefit you based on your limitations and desired activity participation. Why stretching is important Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. Below are three general stretches that can benefit any athlete: Cone exercises: these can include high kicks and high knees, side shuffles and skips, Core rotations: stretch your abdomen out by rotating your core to each side, Extended stretches: these can include internal and external rotations and forward and reverse fly stretches. and/or its affiliates and licensors. 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