Page 33 - Oct SFM 2017 copy 2.indd

Stretching Techniques for All Sports

Author: Dr. Michael Smith, PT/AT/DPT

Physical Rehabilitation Services of Marlette Regional Hospital

Stretching plays an important role in an athlete’s performance. In general,
stretching can increase tissue flexibility and range of motion that in turn has shown to

reduce musculotendinous injuries. Active stretching—controlled performance of active
movements through full ranges of motion—can help serve as a total body warm up, in-

crease flexibility and range of motion and enhance performance and strength. In gen-

eral, active stretching is controlled, pain free motions throughout a full range of joint
motion repeated numerous times per stretch. Velocity of these controlled motions can
increase with increased repetitions as well as other subtle additions just as additional

manual stretches or different trunk rotations/positions. There are no defined time-

frames for specific active stretching, rather a general timeframe of 10-20 minutes is
suggested to best prepare the body for athletic participation. Dr. Bill Holcomb of the

University of Nevada recommends these three all-purpose active stretches for athletes’
lower bodies.

Knee lifts: As you are jogging or walking, bring knees up toward your chest.
For a variation, as your right knee comes up, twist the lifted leg gently to the left and

your upper body gently to the right for a spinal twist. Repeat on each side as you jog

or walk.

Straight leg march: Slowly lift your leg straight out in front of you, alternating
as you walk with your normal stride length.

Kick backs: As you jog or walk, bend one knee and lift it behind you as if you were

trying to gently kick yourself.

KELLY@SPORTSFINESTMAGAZINE.COM 989 672 0799 SPORTSFINESTMAGAZINE.COM Oct 2017 SPORTS FINEST MAGAZINE • 33