Soccer is a demanding sport that requires strength, agility, endurance and flexibility. Warming up and stretching appropriately can have a variety of benefits for soccer players no matter what your skill levels. Before you try the following stretches,
learn:
1. Standing Quad Stretch
The quadriceps (quads) make up a group of muscles along the front of the thigh. These muscles are the powerful muscles used in sprinting and kicking and often prone to fatigue and cramping. Here is a simple stretch you can do while standingMore »
3. Seated Groin and Inner Thigh Stretch
This simple stretch, sometimes called thebutterfly stretch, is a great stretch for athletes who play field or court sports.More »
Negative is the new positive with BTE Eccentron lower extremity rehab
Spine NeuroSurgeon - Dr James Tan - Minimally Invasive Surgery
4. Iliotibial (IT) Band Stretch
The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh that stabilizes the joints. It may become irritated from overuse or tightness. More »
5. Hip Flexors and Psoas Stretch
The hip flexors are a group of muscles that bring the legs up toward the trunk and help generate a powerful soccer kick.More »
If you never eat these 3 veggies, You will burn stomach fat every day
6. Hip and Lower Back Stretch
This simple stretch opens the hips as it stretches the muscles of the hips, groin and lower back. More »
7. Lying Piriformis Stretch
There are many different ways to stretch the piriformis muscle in the glutes (buttock). More »
8. Simple Shoulder Stretch
This basic shoulder stretch can help open the chest and loosen tight shoulders before playing soccer. More »
9. Seated Hamstring Stretch
The hamstrings need to be strong and loose to endure the demands of running and kicking. This stretch can help maintain length in the hamstrings. More »
10. Achilles Tendon - Heel Stretch
The Achilles tendon may be prone to injury if tight, weak or fatigued. Use this stretch to keep it loose. More »
- 1. How To Stretch
- Stretching is a fundamental way to improve your overall health and fitness. By incorporating a regular flexibility program into your exercise routine you will:
- a. improve circulation
- b. improve range of motion
- c. improve posture
- d. decrease joint stiffness
- e. decrease muscle tension
- f. improve performance (there is limited evidence to support this)
- g. improve your ability to relax
- h. allow time for mental training, such as visualization
A complete stretching routine can take as little as 10 minutes. The best time to stretch is after you have warmed up and the muscles are warm. The best time to perform your flexibility routine is after exercise. This is when the muscle is the warmest and when you can use the relaxation. Focus on stretching the muscles you use the most during your specific exercise or sport. - Proper Stretching Technique
- Perform balanced stretching. This means you should always stretch the muscles on both sides of your body evenly. Don’t stretch one side more than the other side.
- Avoid over-stretching. Never stretch to the point of pain or discomfort. You will feel slight tension or a pull on the muscle at the peak of the stretch.
- Go slow! Always stretch slowly and evenly. Hold the stretch for about fifteen seconds and release slowly as well.
- Never bounce or jerk while stretching. This can cause injury as a muscle is pushed beyond it’s ability. All stretches should be smooth, and slow.
- Don't forget to breathe. Flexibility exercises should be relaxing. Deep easy, even breathing is key to relaxation. Never hold your breath while you stretch.
Recommended Stretches
Hamstrings Stretch Sit on the floor with one leg straight in front of you and the other leg bent (with the sole of the foot touching the inside thigh of the outstretched leg). Keep your back straight and lean forward from the hips.Slide your arms forward toward your outstretched foot. Stop when you feel a pull in the hamstring. Hold for 15 seconds and repeat with the other leg extended.Hip Flexor - Psoas Stretch Lie on your back. Bend your left leg and bring it toward you. Grasp your left knee gently with your right hand and pull it slightly down and to the right until you feel a stretch. Turn your head to the left. Your right leg should stay flat on the floor. Hold for 10 seconds and repeat with the other leg.Low back: Lay flat on the floor with knees bent. Use your hands to pull them toward your chest. Lift your head and shoulders off the floor until your head is approximately six inches from your knees. Cross your ankles. Gently rock yourself back and forth in this position for 30 seconds.Standing Quad Stretch Lie on your right side with your right knee bent at a 90-degree angle. Bend your left leg and hold onto the ankle with your left hand. Gently pull your left heel in toward the left side of your butt. As soon as you feel a stretch in your left quad, slowly lower your left knee toward the floor behind your right knee. Hold for 15 seconds and repeat with the other leg.Standing Calf Stretch Stand an arm's length away from a wall with your feet shoulder-width apart. Slide the left foot back approximately 18 inches, keeping the knee straight and both heels flat on the floor. Bend your right knee and slowly move your pelvis forward until you feel a stretch in the calf and Achilles of the left leg. Hold for 15 seconds and repeat with the other leg. - 2. When to Stretch
Recommendations to stretch or not stretch change from year to year and from expert to expert. Stretching has been promoted for years as an essential part of a fitness program as a way to decrease the risk of injury, prevent soreness and improve performance. While researchers continue to look at the benefits and pitfalls of stretching, there is still limited (and conflicting) evidence to sort out these opinions.
Researchers Robert Herbert, Ph.D., and Marcos de Noronha, Ph.D. of the University of Sydney conducted a systematic review and meta-analysis of 10 previously published studies of stretching either before or after athletic activity. They concluded that stretching before exercise doesn't prevent post-exercise muscle soreness. They also found little support for the theory that stretching immediately before exercise can prevent either overuse or acute sports injuries.
These studies found that warming up by itself has no effect on range of motion, but that when the warm up is followed by stretching there is an increase in range of motion. Many people misinterpreted this finding to mean that stretching before exercise prevents injuries, even though the clinical research suggests otherwise. A better interpretation is that warming up prevents injury, whereas stretching has no effect on injury.If injury prevention is the primary objective, the evidence suggests that athletes should limit the stretching before exercise, and increase the warm up time.Studies do support that range of motion can be increased by a single fifteen to thirty second stretch for each muscle group per day. However, some people require a longer duration or more repetitions. Research also supports the idea that the optimal duration and frequency for stretching may vary by muscle group.The long-term effects of stretching on range of motion show that after six weeks, those who stretch for 30 seconds per muscle each day increased their range of motion much more than those who stretched 15 seconds per muscle each day. No additional increase was seen in the group that stretched for 60 seconds. Another 6 week study conducted found that one hamstring stretch of 30 seconds each day produced the same results as three stretches of 30 seconds.These studies support the use of thirty second stretches as part of general conditioning to improve range of motion.
In general, Proprioceptive Neuromuscular Facilitation (PNF) stretching has resulted in greater increases in range of motion compared with static or ballistic stretching, though some results have not been statistically significant.Static stretches are a bit easier to do and appear to have good results. Studies indicate that continuous stretching without rest may be better than cyclic stretching (applying a stretch, relaxing, and reapplying the stretch), however some research shows no difference.Most experts believe ballistic, or bouncing during a stretch, is dangerous because the muscle may reflexively contract if restretched quickly following a short relaxation period. Such eccentric contractions are believed to increase the risk of injury.In addition to improving range of motion, stretching is extremely relaxing and most athletes use stretching exercises to maintain a balance in body mechanics. But one of the biggest benefits of stretching may be something the research can't quantify: it just feels good.
Stretching and Muscle Soreness
Some research suggests that stretching doesn't prevent muscle soreness after exercise.Stretching and Performance
Research physiologists at Nebraska Wesleyan University made the headlines in 2009 when they published study resultsindicating that more flexible runners had lower running economy (how efficiently they use oxygen) than runners with tight hamstrings. Consequently, those less flexible runners were faster than the 'flexible' runners. Yes, it was a very small study, and yes, they only measured sit and reach scores, but the results were still a bit surprising and brought more attention to the questions regarding the benefits of stretching.Warm up vs. Stretching
Much of this confusion comes from a misinterpretation of research on warm up.These studies found that warming up by itself has no effect on range of motion, but that when the warm up is followed by stretching there is an increase in range of motion. Many people misinterpreted this finding to mean that stretching before exercise prevents injuries, even though the clinical research suggests otherwise. A better interpretation is that warming up prevents injury, whereas stretching has no effect on injury.If injury prevention is the primary objective, the evidence suggests that athletes should limit the stretching before exercise, and increase the warm up time.Studies do support that range of motion can be increased by a single fifteen to thirty second stretch for each muscle group per day. However, some people require a longer duration or more repetitions. Research also supports the idea that the optimal duration and frequency for stretching may vary by muscle group.The long-term effects of stretching on range of motion show that after six weeks, those who stretch for 30 seconds per muscle each day increased their range of motion much more than those who stretched 15 seconds per muscle each day. No additional increase was seen in the group that stretched for 60 seconds. Another 6 week study conducted found that one hamstring stretch of 30 seconds each day produced the same results as three stretches of 30 seconds.These studies support the use of thirty second stretches as part of general conditioning to improve range of motion.
Is Flexibility Overrated?
When sorting out all the research on stretching and flexibility for athletes, it's important to remember that the goal of stretching is to develop and maintain an appropriate range of motion around specific joints. It's also important to realize that stretching (or releasing) tight muscles should go hand in hand with strengthening the weak muscles.
I'm sure we'll continue to see headlines for and against stretching, but if you choose to stretch, it may be best to customize your routine to fit your needs. Assess your body and your sport and make sure you stretch (and strengthen) in order to reduce muscle imbalances.
How To Stretch
After exercise, cool down and hold a given stretch only until you feel a slight pulling in the muscle, but no pain. As you hold the stretch the muscle will relax. As you feel less tension you can increase the stretch again until you feel the same slight pull. Hold this position until you feel no further increase.If you do not seem to gain any range of motion using the above technique, you may consider holding the stretch longer (up to 60 seconds).What Stretch is Best?In general, Proprioceptive Neuromuscular Facilitation (PNF) stretching has resulted in greater increases in range of motion compared with static or ballistic stretching, though some results have not been statistically significant.Static stretches are a bit easier to do and appear to have good results. Studies indicate that continuous stretching without rest may be better than cyclic stretching (applying a stretch, relaxing, and reapplying the stretch), however some research shows no difference.Most experts believe ballistic, or bouncing during a stretch, is dangerous because the muscle may reflexively contract if restretched quickly following a short relaxation period. Such eccentric contractions are believed to increase the risk of injury.In addition to improving range of motion, stretching is extremely relaxing and most athletes use stretching exercises to maintain a balance in body mechanics. But one of the biggest benefits of stretching may be something the research can't quantify: it just feels good.
Concussion
A concussion occurs with a sudden impact or blow to the head. Groin Pull
A groin (adductor) pull or strain occurs when the muscles of the inner thigh are stretched beyond their limits.
A concussion occurs with a sudden impact or blow to the head. Groin Pull
A groin (adductor) pull or strain occurs when the muscles of the inner thigh are stretched beyond their limits.
Hamstring Pull, Tear, or Strain
Hamstring injuries are common among runners and can range from minor strains to total rupture of the muscle at the back of the thigh.
Hamstring injuries are common among runners and can range from minor strains to total rupture of the muscle at the back of the thigh.
Iliotibial Band Syndrome
IT band friction syndrome often results in knee pain that is generally felt on the outside (lateral) aspect of the knee or lower.
IT band friction syndrome often results in knee pain that is generally felt on the outside (lateral) aspect of the knee or lower.
Muscle Cramps
A cramp is a sudden, intense pain caused by a muscle involuntary and forcibly contracting muscle that does not relax. Similar to, but not the same as a Side Stitch.
A cramp is a sudden, intense pain caused by a muscle involuntary and forcibly contracting muscle that does not relax. Similar to, but not the same as a Side Stitch.
Blisters
Blisters are fluid-filled sacks on the surface of the skin that commonly occurs on the hands, or the feet.
Blisters are fluid-filled sacks on the surface of the skin that commonly occurs on the hands, or the feet.
Delayed-Onset Muscle Soreness
Also called "DOMS," this muscle pain, stiffness or soreness occurs 24-48 hours after particularly intense exercise or a new program.
Also called "DOMS," this muscle pain, stiffness or soreness occurs 24-48 hours after particularly intense exercise or a new program.
Patellofemoral Pain Syndrome
This term usually refers to pain under and around the knee cap It is also called "Runner's Knee."
This term usually refers to pain under and around the knee cap It is also called "Runner's Knee."
Plantar Fasciitis
Plantar fasciitis is the most common cause of pain on the bottom of the heel and usually defined by pain during the first steps of the morning
Plantar fasciitis is the most common cause of pain on the bottom of the heel and usually defined by pain during the first steps of the morning
Pulled or Strained Calf Muscle
calf strain occurs when part of the muscles of the lower leg (gastrocnemius or soleus) are pulled from the Achilles tendon. It is similar to an Achilles tendon rupture, but occurs higher up in the back of the leg.
calf strain occurs when part of the muscles of the lower leg (gastrocnemius or soleus) are pulled from the Achilles tendon. It is similar to an Achilles tendon rupture, but occurs higher up in the back of the leg.
Shin Splints
Shin Splints describes a variety of generalized pain that occurs in the front of the lower leg along the tibia (shin bone). Shin Splints are considered a cumulative stress injury.
Shin Splints describes a variety of generalized pain that occurs in the front of the lower leg along the tibia (shin bone). Shin Splints are considered a cumulative stress injury.
Sprains and Strains
These are acute injuries that vary in severity but usually result in pain, swelling, bruising, and loss of the ability to move and use the joint.
These are acute injuries that vary in severity but usually result in pain, swelling, bruising, and loss of the ability to move and use the joint.
Stress Fractures
Stress fractures in the leg are often the result of overuse or repeated impacts on a hard surface
Stress fractures in the leg are often the result of overuse or repeated impacts on a hard surface
Tendinitis and Ruptured Tendon
Tendinitis is simply inflammation of a tendon. It generally occurs from overuse, but can also occur from a forceful contraction that causes microtears in the muscle fibers. These tears can lead to weakness and inflammation.
Tendinitis is simply inflammation of a tendon. It generally occurs from overuse, but can also occur from a forceful contraction that causes microtears in the muscle fibers. These tears can lead to weakness and inflammation.
Knee Injuries Common in Soccer Players
- Anterior Cruciate Lligament (ACL) and posterior cruciate ligament (PCL) injuries
- Medial Collateral Ligament (MCL) and lateral collateral ligament (LCL) injuries
Ligament injuries to the knee are very common in sports that require stopping and starting or quickly changing directions.
Cruciate ligament injuries don't always cause pain, but typically cause a loud "pop." Most of these injuries are confirmed with an MRI. Arthroscopic surgery is sometimes the best way to find a partial tear.
Torn Knee Cartilage (Meniscus Injuries)
Torn knee cartilage is usually a torn meniscus. These small, "c" shaped pieces of cartilage act as cushions between the thigh bone (femur) and the tibia (shin bone). Meniscus tears are often the result of twisting, pivoting, decelerating, or a sudden impact. It cam be identified by various manual tests a physician can perform to detect torn cartilage.
Torn knee cartilage is usually a torn meniscus. These small, "c" shaped pieces of cartilage act as cushions between the thigh bone (femur) and the tibia (shin bone). Meniscus tears are often the result of twisting, pivoting, decelerating, or a sudden impact. It cam be identified by various manual tests a physician can perform to detect torn cartilage.
Many sports injuries may result from overuse, lack of proper rest, lack or proper warm ups or poor conditioning. The following safety precautions are recommended to help prevent help basketball injuries:
- Follow the ACL Injury Prevention Program for Soccer Players
- Warm up thoroughly prior to play.
- Use protective equipment (mouth guards, knee and elbow pads or eye protection).
- Use good technique and play by the rules.
- Clean of courts before play - check for slippery spots or debris.
- Have a first aid kit on hand.
- Get adequate recovery.
- Stay hydrated.
%20Band%20Stretch){kind=link}
No comments:
Post a Comment