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 Safety |
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Wednesday, May 9
STRETCHING TO WIN: BASIC FACTS TO SHARE WITH YOUR ATHLETES
Are your athletes just going through the motions when it comes to stretching? Do they know how stretching can improve performance, and that it can help prevent injuries? Understanding why, when and how to stretch will motivate them to do it regularly and correctly.
Stretching vs. Warm-up
Warm-up and stretching are not the same thing. Warm-up is an activity that raises the total body temperature, as well as the temperature of the muscles, to prepare the body for vigorous activity. It can be (1) passive, which raises the body temperature by some external means, such as a hot shower or heating pads; (2) general, which involves active movement of the major muscle groups, such as brisk walking, slow jogging, calisthenics and other low-intensity activities; or (3) specific, which concentrates on the muscles that will be used in the anticipated exercise. Specific warm-up exercises are usually the best, as they not only increase the temperature of the body parts involved in the activity, but also provide a slight rehearsal of the event that is to take place. If muscles are stretched when they are cold, they are more prone to injuries, such as tears and strains. Thus, stretching should always follow warm-up.
How does stretching help?
INJURY PREVENTION. Placing a heavy load on a short, tight muscle often causes muscle tears and ruptures. The increased flexibility that results from proper stretching helps to prevent injury by allowing the body parts to move more freely.
Warm, elastic muscles also are able to respond more quickly to external stimuli, such as direct blows or sudden movements. This is an important factor in injury prevention. Your athletes joints must be flexible enough to absorb the shock of a direct blow, but must also have the appropriate muscle strength to guard against injury.
IMPROVED PERFORMANCE. A flexible joint requires less energy to move and can move further in its range. Greater range of motion has been directly linked to improvements in sprinting, throwing and jumping.
Theres also evidence that muscles can build elastic energy during a stretch and then release it during contraction, similar to the way a stretched rubber band provides more snapping power. Thus, the better your athlete can stretch, the greater his potential for powerful muscular contraction.
REDUCED MUSCLE SORENESS. Stretching, especially after exercise, can help reduce the next-day muscle soreness that often results from a strenuous workout.
Whats the best way?
You most likely know the answer to this question, and you know that bouncing isnt it.
One of the best ways for an individual athlete to stretch is with static stretching, in which he or she stretches each muscle slowly and gently, until a mild amount of tightness (not pain) is felt in the belly of the muscle. The athlete then maintains this position for about 30 seconds, or until the muscle begins to relax: Repeating this process a few times for each muscle will give the best results.
Also, bouncing may cause tiny tears in the muscle, leaving scar tissue behind, which can make the muscles less flexible than they were before.
Dont stretch when ...
There are times when stretching can do more harm than good. For example, when:
· Muscles are cold. A cold muscle can be compared to a dry sponge-trying to stretch it is usually ineffective and can even result in small tears in muscle fibers. A warm muscle, full of freshly pumped blood, can be compared to a wet sponge, providing more flexibility and suppleness.
· Injury is present. Stretching is dangerous for torn muscles or tendons. What they need is rest, not forceful stretching exercises, to heal properly.
· Muscles are chronically tense. Many factors, including poor posture, extreme overuse and emotional stress, can cause this condition, in which the muscles become unnaturally hard and inflexible. Trying to stretch these muscles can lead to tearing or excessive stress on the tendons.
· Joints are extremely loose. Some athletes have a condition called ligamentous laxity, an extreme looseness in the joints. But, loose joints arent always accompanied by loose muscles; and when these athletes stretch, often their joints become too loose and their muscles too tight, resulting in a greater injury risk.
It may seem that stretching takes up too much valuable pre-game and practice time. But, spending a few extra minutes stretching just may make a difference in how many injuries your team records this season.
Canadian Lacrosse Association Safety and Equipment Policy
Recommended Lacrosse Equipment
Tips to Help Maintain Water Balance During Exercise
* Don't rely on feeling thirsty to determine when to drink.
* Drink plenty of fluids before, during, and after physical activity. BEFORE: about two cups 10 to 15 minutes before exercise. DURING: about one cup every 15 minutes during exercise. AFTER: about two cups after exercise.
* If you are hot, drink cold water; it is more effective in cooling your body than room temperature water.
* Active individuals tend to drink more fluids if it tastes good. You may want to add lemon or lime slices to your water, or drink fruit juice that has been diluted with water by one-half to one-third.
* Wetting your skin with water will not hydrate you, nor is it effective in keeping you cool. When given the choice between drinking water or pouring it over your head, drink it.
* In hot weather, freeze water in a water bottle. It will thaw in the heat at about the same rate as you want to drink it during your work-out.
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