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Maximizing Flexibility for Injury Prevention: A Guide for Athletes and Everyday Wellness

Learn the benefits of flexibility beyond athletics and how it can prevent injuries. Static vs. dynamic stretching, sport-specific examples, and the impact on strength and speed. Find the right routine for your activity to stay injury-free.

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Maximizing Flexibility for Injury Prevention: A Guide for Athletes and Everyday Wellness

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  1. Technology and Assessment Flexibilityfor Injury Prevention By Steve Brooks

  2. 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!

  3. Synovial Fluid • Lubricates joints • Transports nutrients to joints • Helps protect against the wear on cartilage!

  4. Flexible Athletes • Injury prevention! • Improved performance Improving flexibility is good for every kind of athlete as long as it is done correctly!

  5. Times Are Changing – Change with them! Static stretching Dynamic Stretching • Traditional • The new

  6. 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!

  7. Static Examples Quadriceps Hamstrings Groin

  8. 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!

  9. Dynamic Examples Leg Swings Lunges

  10. 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!

  11. What stretching does Pulls apart muscle and tendon fibers Benefits Disadvantages • Increases range of motion • Decreases chance of injury • Decreases reaction time which: • Decreases strength • Decreases speed Why? Longer the muscle fibers the longer it takes for an impulse to travel from point A to point B

  12. 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

  13. Over all what this means • It is best to do: Dynamic stretching before Static stretching after

  14. 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!

  15. What if I don’t Stretch? Injuries due to lack of flexibility are inevitable! Oww! I should have stretched more!

  16. 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

  17. Pelvic Tilt Which can cause leg length discrepancy

  18. Patellar Tracking • Runner’s knee • Not just for runners • Pulls the patella out of place causing pain and stiffness

  19. Athletic injuries Tore my ACL! Should have stretched…even for golf • Tears • ACL, LCL, meniscus, etc • Tennis elbow • Muscle can tear bone apart!

  20. So stretch! Save yourself the trouble of an injury; its worth the few extra minutes! Questions?

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