STRETCHING

Why stretch?

Flexibility is the key to injury avoidance. Muscles are harder to pull when they are loose and relaxed than when they are tight and tense.

When to stretch?

Stretching should be done before a workout, in between sets, and after a workout. Studies have shown that athletes, who stretch between sets during a workout, had a 20 percent increase in strength gains. Always stretch before a run and after.
How long to stretch?
Stretches should be held for at least 20 to 30 seconds. Any shorter and the stretch will not be as effective. This is important to the athlete for many reasons.

Rehab tips/exercises

The best tip for anyone in rehab is not to push it too much. You definitely want to push it as much as you can so your recovery will be faster and the rehab will be more effective. But know when too much is too much.

Exercises

There is a vast array of exercises out there for sports injuries and even more ways to do them. Knowing what phase each belongs in is essential for successful stretching. That way you do not hurt your self even worse by pushing the limits.

• Phase 1 of rehab is non-weight bearing movement. That means you do not support your body weight. No angles are allowed in this phase.
• Phase 2 involves partial to full weight bearing. Partial weight bearing involves supporting your body weight assisted. In this phase you start off introducing angles and then to the end of this phase you have full angle movements.