Did You Know Stretching Both Before and After Workouts Could Help Decrease the Risk of Injury?

Do you make time to go to the gym a few times per week? If so, you should commend yourself for your efforts.

But at our physiotherapy clinic, we notice an interesting trend with a lot of our active patients: they go to the gym regularly, but they largely neglect stretching and mobility work.

We’re not sure why this is so common—maybe because stretching doesn’t seem as “exciting” as an actual workout.

But proper stretching before and after exercise has many proven health benefits and can improve your workout, too!

Talk to a physiotherapist today about which types of stretching you should focus on and find out which areas on your body have limited range of motion and flexibility.

In the meantime, keep reading to learn why stretching is so great for your body and mind.

Stretching and physiotherapy

There is a reason why stretching is a staple of physiotherapy. The act of stretching can do wonders for your health. In fact, according to Physiopedia,

“Stretching exercises have traditionally been included as part of a training and recovery program.

Evidence shows that physical performance in terms of maximal strength, number of repetitions and total volume are all affected differently by the each form of stretching – static stretch (SS), dynamic stretch (DS) and Pre-contraction stretching, Proprioceptive Neuromuscular Facilitation stretching (PNFS) being the most common type.

Stretching can help improve flexibility and range of motion about your joints. Improved flexibility may: Improve your performance in physical activities; Decrease your risk of injuries; Help your joints move through their full range of motion; Enable your muscles to work most effectively.”

Stretching provides numerous benefits to help your body keep itself healthier. One of the most important of these is stress relief. Everyday life throws lots of challenges at you, and the resulting stress can be held in your muscles.

This leads to tightness, spasms, and chronic discomforts such as headaches and neck pain. Stress also floods your body with “fight or flight” hormones such as cortisone and adrenaline. These imbalances can suppress your immune function, making you more vulnerable to viruses and other diseases. Hypertension is yet another dangerous consequence of chronic stress.

Regular stretches help your body release all that pent-up stress. By relaxing and loosening your muscles, you can maintain better control over your blood pressure, avoid chronic muscle pain, and keep your immune system ready for anything.

What can stretching before and after workouts offer?

1. Preparing for exercise ahead of time.

Dynamic stretching before a workout can help your muscles, ligaments, tendons, joint capsules, and other tissues become loosened up and prepared for exercise.

Pre-workout mobility also increases core body temperature and stimulates increased blood flow throughout the body so your tissues will have adequate amounts of oxygen to work.

Meanwhile, stretching after a workout helps you cool down appropriately and reduce tissue tightness and pain.

2. Working out better!

A personalized stretching routine that addresses your specific areas of postural imbalances and tightness can help you improve your range of motion.

When you combine this with strength training and aerobic conditioning, you can expect to function more efficiently during your workouts and enjoy greater stamina, power, and speed.

Since pre-workout mobility also prepares your body for exercise, it’ll also help you safely reach your desired workout intensity more quickly since you’ll be able to start a workout already warmed up and ready to go.

3. Relieving stress.

Stretching regularly—especially when combined with deep breathing and mindfulness exercises—is a great way to ease mental stress and even reduce signs and symptoms of depression and anxiety.

4. Reducing injury risk.

Some studies do show that stretching may reduce your risk of muscle strains, ligament sprains, joint damage, and other painful injuries common with sports and athletics.

5. Enhancing your health.

Regular stretching has been shown to improve your blood pressure and heart rate as well as maximize your overall mobility, especially as you age.

The importance of warm-ups

You may have heard that stretching “cold” muscles isn’t ideal—which is true. Our bodies need to be adequately warmed up prior to stretching—otherwise we increase our risk for injury and tissue damage.

This doesn’t mean you should never stretch at all before a workout, however. A simple 5-minute warm-up such as light jogging, brisk walking, and arm circles and leg swings is usually sufficient to get your joints and tissues warmed up and prepared for mobility work.

For many folks, dynamic stretches are the most effective for pre-workout mobility. Meanwhile, they’ll save static stretches and foam rolling for after the workout. Wondering what works best for you?

Our physiotherapy staff is happy to help you problem-solve and figure out the best routine for your body.

Want more help? We’ve got you covered!

If you’d like to become more disciplined with a mobility routine and need some inspiration and education on the best mobility moves your body needs, schedule an appointment with Craven Sports Services today.

Add Stretching to Your Daily Routine Today!

Some people think that stretching is an unnecessary part of exercising – this couldn’t be further from the truth!

While often simple physical motions, stretching can dramatically improve your overall health, wellness, and quality of life! For this very reason, stretching exercises are a staple of many physiotherapy treatment approaches at Craven SPROT services.

As many physiotherapists will tell you, stretching is an important part of one’s daily routine – whether you’re looking to build strength and mobility, rehabilitate an injury, or to simply introduce a healthy habit into your schedule!

What are the different types of stretching?

Stretching involves stretching connective tissue, a muscle or a tendon. The goal of stretching is to improve range of motion, flexibility and muscle elasticity. The five most common stretching exercises are:

• Low Load Prolonged Stretches (LLPS)
• Static
• Proprioceptive Neuromuscular Facilitation (PNF)
• Ballistic
• Dynamic

Ballistic stretch physiotherapy is a rapid bouncing motion to stretch a muscle. Dynamic stretching by a physiotherapist entails stretching with motion at different speeds and distances.

These movements are performed in a controlled and slow manner. Examples include torso swings, arms swings and leg swings. Static stretch physiotherapy involved stretching the muscle and holding it for a few seconds.

PNF entails holding and controlling techniques to activate specific receptors in muscles. This technique improves muscle length and decreases muscle tension. The low load stretching technique is gradual application of tension to enhance connective tissue remodeling.

A physiotherapist will determine the best stretching exercises for your affected area and implement them into your treatment plan. They will also give you home exercises.

These stretching exercises may include groin stretches, quadriceps stretches, knee stretches, calf stretches and more. They will also show you how to do easy stretches with a towel at home. Knee stretches are very common in all age groups. That’s because knee injuries are common due to overuse or athletic injuries.

Activities like running and biking can result in tight quadriceps muscles. Keep in mind that tight muscles can predispose you to injury. If so, quadriceps stretches will be implemented into a treatment plan.

Improve your mobility with stretching

At Craven SPORT services’ Saskatoon clinic, it’s very common for a physiotherapist to prescribe various stretching exercises to individuals suffering from chronic pain conditions. Stretching takes on special importance when you’ve become less mobile due to issues such as osteoarthritis. The less you move your joints, the greater the likelihood that your muscles and connective tissues will lose some of their length.

This change obviously limits your joint motion even further and leaves you in even more pain. Stretches naturally support physiotherapy recommendations such as walking, heat therapy, or massage therapy in increasing blood flow to painful joints and widening your pain-free range of motion.

Chronic pain syndromes often involve tight muscles. Syndromes such as fibromyalgia and its cousin, myofascial pain syndrome, cause muscle knots that limit muscle motion and trigger referred pain to other parts of the body. Regular stretching can help you “untie those” painful knots.

PT and stretching

It’s important to make sure you’re doing the right kind of stretches before and after your workout. A physiotherapist can put together the best exercise and stretching routine for your specific type of workout.

Whether you’re playing a game of tennis, training for a half-marathon, or walking through the neighbourhood, physiotherapy can help you make the most of your activities. A physiotherapist can guide you regarding which types of stretches are the best for your current physical condition and the type of activities you’re participating in.

It’s also important to make sure you’re doing the right exercises in the correct way. You’ll want to make an appointment with a qualified physiotherapist to learn what stretches are right for you. Physiotherapy can help you make the most of your workouts and improve your overall health.

5 more reasons why you should stretch

1. Stretching helps reduce muscle tension. It’s a therapeutic treatment by a physiotherapist. You’ll feel the rewards of stretching during your daily routine, walking or lifting.

2. Stretching increases blood circulation. Muscles require sufficient oxygen and nutrients in order to perform well. Stretching ramps up blood flow and transports oxygen and nutrients.

3. Stretching helps muscles achieve maximum range of motion. It also helps strengthen the muscles. That is why during physiotherapy stretching is a main focus.

4. Stretching enhances joint range of motion. It enables the body part to move easier. For more dynamic movement, stretching increases muscular coordination. Some physiotherapy sessions focus on a muscle group instead of just one muscle for stretching.

5. Stretching heightens energy levels. The increased circulation increases energy levels. Learning to stretch properly will lead you to a more active lifestyle. “According to results of a new systematic review, moderate-grade evidence seems to support strengthening and stretching exercises to help ease chronic neck pain.”

Get started today

Whether you see a physiotherapist or not, stretching should be a part of your daily routine. You’ll feel better, perform better, and avoid injury. Contact Craven SPORT Services today to learn more!

Source:

• http://www.apta.org/PTinMotion/News/2015/2/10/CochraneNeckPain/

There are few things worse than waking up in the morning to chronic pain in your neck, back, or joints. Morning aches and pains can make it difficult to complete even the simplest tasks, like getting up out of bed or putting on your shoes. But with the help of a few physiotherapist-approved stretches, you can begin to work certain areas of the body in the AM to help relieve pain and discomfort. The following physiotherapy morning stretches are ideal for starting your day with flexibility in mind. They are also helpful in restoring your natural range of motion, reducing pain and inflammation as well. Keep reading to learn more.

Top 3 Morning Stretches to Relieve Pain

By committing to a few simple morning stretches each day, you can help to keep your body feeling limber and reduce pain in between your regular physiotherapy appointments. Some of the best stretches to use early in your day include:

Child’s Pose

Popular in yoga routines, child’s pose is a great stretch for connective tissue and joint pain. If you suffer from arthritis in the knees or low back pain, this is a great stretch to complete before beginning your day. Start the pose by kneeling in bed, then sitting back so that your bottom is resting comfortably on your heels. Next, gently bend your body forward until your head touches the mattress. It can be helpful to then stretch your arms out and fold them in front of your face for additional support. Once you’ve eased into the position, you can then reach your arms out forward to help open the connective tissues in your neck, shoulders, and back area. Hold the pose for at least 2 minutes.

Low Back Stretch

If you’re dealing with recurring low back pain in the mornings, this simple physiotherapy stretch can provide you with a great deal of relief. Begin by laying down on your back, bending your knees and keeping your feet flat on the floor. Use both hands to pull up one knee towards your chest, while keeping the other foot flat on the floor. Bring the active leg back to the starting position and repeat the stretch with the opposite leg. Keeping the other foot flat on the floor. Next, bring both knees to your chest at once. Hold each position for 20 to 30 seconds and repeat stretch at least 3 times.

The Inchworm

This is another physiotherapy stretch that is great for relieving joint pain and improving circulation in the mornings. Start by standing with your abs engaged. Slowly roll down, bending at the knee if necessary, and touch the floor. Walk your hands forward, until you are in the push-up position. Then walk your feet forward, inch-by-inch, until you reach the back of your hands. Slowly roll your body back up into a standing position. Repeat the stretch at least 5 times, with your core engaged each time.

Discover the Benefits of Physiotherapy for Chronic Pain

If you struggle with aches and pain every morning, you should speak with our team of physiotherapists sooner rather than later about creating a personalized treatment plan. There’s no reason to start your day off in pain and suffering through feelings of discomfort. Are you interested in learning more about the many benefits of physiotherapy for pain management? Contact Craven SPORT services for more information and be sure to schedule an initial consultation with one of our friendly and experienced physiotherapists today.

Many non-athletes — and even a few actual jocks — are guilty of either rushing through their warm-up stretching, or skipping the cool-down moves after the workout. Yet, along with cardio and strength-training, stretching also delivers significant health benefits.

You probably already know that stretching extends your overall range of motion, while also elasticizing your muscles and enhancing coordination. But those improvements, in turn, bring about other health benefits. We can discuss more of these during your visit, but in the meantime here are some of the frequently-overlooked benefits of stretching.

Increased Circulation

The act of lengthening and loosening your muscles through stretching means that you’re simultaneously opening up their interior blood vessels. This increased circulation is crucial for heart health and lowered cholesterol. It’s also a boon for the muscles themselves, because the improved blood flow results in faster recovery time, and less overall soreness after a workout.

Longer term, improving your circulation is a superior mood enhancer and energy booster. The physiological impact of increased circulation means that your bloodstream is carrying more oxygen and nutrients throughout your body, allowing for higher energy.

Reduced Tension

The most obvious benefit of a decrease in muscular tensing is, of course, that your pain and discomfort is greatly lessened. That alone is a smart reason to add more stretching into your life, because relaxing those contracted muscles will instantly make you feel physically better.

There’s an emotional component to “de-knotting” your muscles, as well. You’ll literally feel as if a weight has been lifted from your shoulders, which can’t help but lift your mood. Optimism is also restored because relaxed muscles allow all-important endorphins to flow, which banishes pessimism — and that dreaded midday fatigue.  

Improved Flexibility and Posture

Enhancing both your flexibility and posture through stretching your joints and muscles are key to avoiding a range of pain-causing conditions.

Range of motion is vastly improved by regular stretching. Not only can you correct any joint stiffness you presently have through regular stretching as you’re extending your limbs as far as they can go, but you can also reduce the risks of future, motion-limiting injuries.

In terms of your muscle groups, stretching keeps the muscles supporting your spin lengthened and in perfect position. This proper alignment improves posture, and usually reduces any incidences of neck and back pain.

If any of these health issues sound familiar to you, please contact Craven SPORT services today. We’ll work together to put together the stretching routine that’s best for you!