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strength & conditioning

Adaptations to Training

Flexibility

Strength Training in Young Athletes

Training to Reduce Injuries

Strength and Conditioning Team

Flexibility

Flexibility programs can reduce the amount of injuries sustained by athletes. Flexibility can improve performance, but also it can prevent injuries by allowing a greater range of motion to joints. Stretching can reduce the risk of joint sprain and muscle strain. It can also reduce muscle soreness and muscle tension. For instance, stretching the hamstrings can reduce the risk of low back pain, which is a common pain reported by athletes. All these injuries and more can be avoided or the chance of injury can be reduced by a sound flexibility program.

When you stretch your muscles various parameters are affected and with long term stretching, various adaptations occur. When muscles are suddenly stretched, the stretch reflex is initiated and the muscle contracts. This is a safety mechanism to keep the joint from over stretching and tearing the muscle. However, with regular stretching, the stretch reflex can be reset at a higher onset point. In other words, if the stretch reflex initiates at 160 degrees of extension in a joint, then it may reset through training to initiate the reflex at 170 degrees of extension. It is thought that another adaptation to stretching is the sarcomeres in the muscles increase in series. This causes the muscle to lengthen. It is thought that ligaments, tendons, fascia, and scar tissue also increase in length.1 Thus through flexibility programs athletes can sustain greater range of motion, more efficient and fluid movements, decreased risk for injury, and possibly an increase in performance.

There is an ongoing debate about the best stretching technique to use, and the duration, intensity, and frequency of how to use it. The literature suggest that a stretch should be held for 5 to 30 seconds. Literature also suggest that 1 to 3 reps should be sufficient enough to properly stretch the muscle. However, most coaches will not implement 30 second stretching periods for 2 to 3 reps as this will dig into training time.

That amount of stretching would take over 30 minutes to stretch the entire body plus a warm up and cool down after practice. After all is said and done there will not be much time left over to practice. Therefore, much more research is needed, and more debates will be fought to find the best and most efficient recommendations for a stretching program.

Although it is thought that flexibility programs prevent injuries, this information is debateable. For some athletes, excessive flexibility can lead to destabilized joints. This could cause an increased risk for ligament injuries, subluxations, and joint dislocations. Another hypothesis is that excessive stretching can lead to joint hypermobility.1

The following is a list of stretching techniques:

  • Ballistic/Dynamic Stretching- occurs when an athlete bounces during stretches. That is, they ease into and out of the stretch repetitively and rhythmically.
  • Static Stretching- occurs when athletes stretch a joint to its farthest point and hold it.
  • Passive Stretching- occurs when an external force such as an athletic trainer applies force to a joint to the end range of motion.
  • Active Stretching and Active Assisted Stretching- occurs when an athlete moves a joint to the end point range of motion in a dynamic fashion, such as a leg kick. Active assisted stretching occurs when an athlete uses a rope or towel to pull themselves to the maximum range of motion.
  • Contract Relax or Hold Relax Stretching- occurs when an athlete contracts a muscle group such as the hamstrings, and then relaxes the hamstrings, and another person stretches the muscle to its maximum range of motion. This is considered to be a proprioceptive neuromuscular facilitation technique.
  • Contract Relax, Agonist Contract Stretching- occurs when, for example the hamstrings contract then relax, then the quadriceps contract, and an external force is applied to stretch the joint to its maximum range of motion. This is considered to be a proprioceptive neuromuscular facilitation technique.

The following is a list of contraindications for stretching.1 Any concerns you may have about stretching should be addressed by your medical team.

  • A bone blocks motion
  • You have a recent fracture
  • You suspect or know of an acute inflammatory or infectious process in or around a joint
  • You have osteoporosis
  • You experience sharp pain with muscle elongation or joint movement
  • You have had a recent sprain or strain
  • Your joint is instable
  • You suffer from certain vascular or skin diseases
  • You experience a loss of function or decrease range of motion.

References

    1. Alters, Michael J. (1998). Sport Stretch. Human Kinetics: Champaign, IL