Is Stretching Really Necessary?

Stretching is an activity that we all know is beneficial to us but it's often overlooked.  Stretching is necessary to a body in motion in order to help prevent injury and prepare the muscles for work. However, stretching is not a warm-up, in fact, stretching requires a warm-up.  Stretching when your body is not warmed up can cause tiny tears in your muscle and also make you more prone to injury.

Before you start we're going to cover a few guidelines for you to keep in mind:

• Stretch warm muscles, stretching cold muscles can cause injury
• Stretch slowly to minimize risk of injury
• Stretch often (once a week is not going to cut it)
• Stay relaxed
• Focus on the muscles that need the most attention, if you have a muscle that's tight try to stretch it 3-5 times a day until it starts to feel better

Things to avoid:

• Try not to bounce (ballistic stretching) while stretching, depending on your flexibility, it has the potential to cause problems
• Don't forget to hydrate, aim for at least two litres of water per day
• Don't overdo it, if it hurts dial it back a bit and ease into the stretch slowly
• You don't have to stretch out your entire body, your routine should reflect your personal needs

For maximum results, try to perform each stretch two or three times to ensure you get the most out of your routine. Try to make stretching a part of your exercise routine. It will help put you in the right frame of mind before exercise and help you relax afterwards.

References from the SIRC Collection

1. Blackburn K. Home stretches save back from pain: fitness tips by Kelly Blackburn. Golf Digest. January 2003;54(1):40.
2. Foster M. 13 Tips for Stretching Sanity. Massage & Bodywork. October 2005;20(5):58-59.
3. Golden A, Tierney N. Don't Forget to STRETCH. Volleyball. October 2011;22(8):24-27.
4. The Impact of Stretching on Sports-Injury Risk and Performance. Athletic Therapy Today. November 2006;11(6):66-69.
5. Stopka C. Increasing Student Flexibility--The Ultra- Stretch Way!. Palaestra. March 2009;24(4):31-35
6. Woods K, Bishop P, Jones E. Warm-Up and Stretching in the Prevention of Muscular Injury. Sports Medicine. September 2007;37(12):1089-1099.

Are Cool-downs Worth your Time?

After you finish an intense workout, you must remember that your body will still be trying to deal with the stress you have been putting it under for the past few hours. Since muscles need oxygen, our heart will continue to pump hard in order to transport the oxygenated blood through our bodies. Respiratory rates will be high, the muscles, joints, tendons and ligaments will all experience different levels of overload, and adrenaline will still be coursing through our system.  Therefore, it's very important to help bring the body back down from this intense state to begin recovery, and cool-downs help this process.

A good cool-down will:

• Allow the heart rate and breathing to return to normal resting levels
• Reduce blood pooling
• Aid in the removal of waste products
• Increase flexibility and freedom of movement
• Shorten your recovery time

The first part of your cool-down should include 5-10 minutes of walking or slow jogging and the other half should be 5-10 minutes of static stretching exercises.

• Hold each stretch for 3 deep breaths (10-20 seconds) - Do not bounce
• Repeat each stretch 2 or 3 times
• Stretch to the point of tension (if you feel pain, you're overdoing it)
• It is recommended that stretching be performed 2-3 times a week for up to 20 mins

Cool-downs are very important for your body's recovery so don't ingore them.  The good news is, they can be incorporated into the end of your workout as research shows that as little as 15 minutes of cool-down is enough to start seeing positive responses in the body.

References from the SIRC Collection:

1. Costa P, Medeiros H, Fukuda D. Warm-up, Stretching, and Cool-down Strategies for Combat Sports. Strength & Conditioning Journal (Lippincott Williams & Wilkins). December 2011;33(6):71-79.
2. Klika B. Buddy Up to Cool Down. IDEA Fitness Journal. February 2012;9(2):70.
3. Martin N, Martin G. WARM UP, COOL DOWN. Australian Tennis Magazine: Asia & The Pacific. March 2012;37(3):51.
4. McLarty S. How long should my warm-up and cool-down be?. Triathlete. January 2012;(334):62.
5. Stevenson R. Effects of Cool-Down on Injury Prevention, and Muscle and Metabolic Recovery. Running Research News. May 2010;26(4):1-14.
6. Petersen C, Nittinger N. Warm-Up, Stretching & Cool Down. In Petersen, Carl (ed.), Fit to play tennis, Vancouver, B.C., Fit to Play, c2003, p.21-37;204-206 [e-book]. Canada: 2003.

Preventing School Sports Injuries

With fall just around the corner, high school students will soon be hitting the gridiron iron fields, the soccer pitch and the rugged terrains of cross-country running. These sports provide another opportunity for children to get active, opening their minds to dreams of becoming great champions, and creating lasting memories. For those athletes however, who have been sitting by the pool or at the beach over the summer and who have neglected their early season training, September can be a prime time for injury.

Why do injuries occur?

There are multiple reasons why young athletes can become injured, these include returning to full activity participation too quickly, biomechanical issues, improper equipment and not having a physical exam before starting training and especially after recovering from an injury or health issue.

Types of injuries

Young athletes usually sustain three types of injuries:

1. Acute injury which occurs from a single, traumatic event such as broken bones, sprains, concussions and dislocations. 
2. Overuse injuries which are injuries that occur over time from repetitive actions. Some overuse injuries can include shin splints, tendinitis and stress fractures. 
3. Recurrent injuries which are injuries sustained when an athlete returns to the playing field before the injury has fully healed, or if he or she returns too fast, rather than gradually building fitness. 

How to teach student athletes to play safe 

1. Physical exams at the beginning of the season allow athletes to be prescreened for injuries or health issues. 
2. Warm ups and cool downs should be done before and after any physical activity. A light jog will bring the athletes heart rate up from the resting rate. Jogging warms the muscles, which are more susceptible to injury when cold. Cool downs bring the heart rate down and help clear the build-up of lactic acid, allowing athletes to be less sore, thus expediting recovery for the next day. 
3. Using proper training techniques and equipment teaches good fundamentals while minimizing injuries in the short and long term. Improper technique can lead to serious injuries; explaining and demonstrating the right way to perform a skill is crucial in injury prevention and development of the athlete. Using gear which fits and which is appropriate to the sport helps prevent injuries and keeps the athlete safe. 
4. Gradually increase training to allow athletes to adjust and recover properly. An off-season program is also beneficial to your athletes as it allows them to stay in shape, without having to start from scratch at the beginning of the season. 

Many school sports injuries are preventable through proper training, use of proper equipment and right conditioning. To build a successful team you have to have all your athletes’ healthy and ready to contribute. Keeping your team healthy makes the experience more memorable and gives your team the best chance of achieving its goals.

References from the SIRC Collection:

1. Brumitt J. Injury Prevention for High School Female Cross-Country Athletes. Athletic Therapy Today. July 2009;14(4):8-12.

2. INJURY PREVENTION AND PERFORMANCE. Journal Of Pure Power. April 2009;4(2):58-60.

3. Knowles S, Marshall S, Guskiewicz K. Issues in Estimating Risks and Rates in Sports Injury Research. Journal Of Athletic Training. April 2006;41(2):207-215.

4. R C C. The prevention of catastrophic head and spine injuries in high school and college sports. British Journal Of Sports Medicine. December 2009;43(13):981-986.

5. Sarmiento K, Mitchko J, Klein C, Wong S. Evaluation of the Centers for Disease Control and Prevention's Concussion Initiative for High School Coaches: “Heads Up: Concussion in High School Sports”. Journal Of School Health. March 2010;80(3):112-118. 

6. Shanley E, Rauh M, Michener L, Ellenbecker T. Incidence of Injuries in High School Softball and Baseball Players. Journal Of Athletic Training. November 2011;46(6):648-654. 

7. Yang J, Bowling J, Lewis M, Marshall S, Runyan C, Mueller F. Use of Discretionary Protective Equipment in High School Athletes: Prevalence and Determinants. American Journal Of Public Health. November 2005;95(11):1996-2002.