For years people have stretched before activity under the premise that it will prevent injuries. But is there research to substantiate this claim?
Flexibility is defined as “the ability to move a single joint or series of joints smoothly and easily through an unrestricted, pain-free range of motion”.1 A literature review by Thacker et Al. in 2004 looked at various studies on flexibility and injury rates. They found conclusively that stretching was NOT significantly associated with a reduction of total injuries.2 Those most prone to injury were found to be either really inflexible or really over-flexible.2 So if you are in the mid-range of flexibility then you are less likely to have an injury compared to your over-flexible or inflexible peers! If you find yourself excessively inflexible, a selective stretching program may prove beneficial when performed regularly at non-competition times (not right before exercise).
So if stretching before activity does not prevent injuries – What is a better alternative to prepare properly? Recently there has been a shift away from “static stretching” which is the typical slow, holding type of stretch which we are so accustomed to. The newest type of stretching that is increasing in popularity is “dynamic stretching” which involves stretching the muscle in a relatively fast-moving manner. Examples of this would be leg swings, butt-kicks, lunges, arm circles etc. The research is still accumulating, but the general consensus to date is that this is a much better way to prepare athletes for competition, and thus prevent injuries from occuring.
The take-home message would be to participate in activities that will get your body warm and mimic the motions and actions that will occur during the game, practice or exercise you are about to perform. Getting away from slow stretching and towards quicker stretching techniques will only help your athletes to avoid injury and perform at their very best.
In good health,
Dr. Scott Dunham
References
- Therapeutic Exercise: Foundations and Techniques. Carolyn Kisner, Lynn Allen Colby, F.A. Davis Company (April 2002), ISBN 080360968X
- The impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature. Medicine & Science in Sports & Exercise 2004 Thacker et al.
A common question I get with regards to injuries is when to apply ice and when to apply heat. There is no simple answer to this question, but rather some general guidelines and strategies which should be followed.
When an injury takes place there is a natural inflammatory process which begins to help repair the tissues involved. Blood is redirected to the area, (swelling) and the body attempts to repair the tissue in a fast and effective manner. The body also attempts to prevent further injury to that area by limiting movement through swelling and tightening of muscles.
Initially following any injury ICE is the preferred treatment choice. The acronym “PRICE” is often used for advice IMMEDIATELY after the injury and for at least 24-48 hours following. It stands for Protect, Rest, Ice, Compress and Elevate. The goal of “PRICE” is to speed up the healing process by shortening the amount of time the athlete spends in this initial inflamed state. Ice application combined with a compression bandage and rest is an excellent way to recover from injury.
Proper ice application is extremely important. Frostbite can result from keeping ice on for too long or applying it directly to the skin. Believe me I have seen this in my practice! Safe ice application would be to apply for 10 minutes, take 10 minutes off and then reapply for 10 minutes on again. This has been proven to keep the area good and cold, while minimizing the risk of frostbite. Gel ice packs or bags of frozen peas are effective, and placing a wet t-shirt or thin cloth between the ice pack and the skin can protect it from sticking.
Once the injury has been iced for an initial 48 hours, heat application MAY be warranted. Because heat brings more blood-flow to the area, if it is applied too early inflammation and swelling may persist thus delaying recovery. Heat should only be applied once the initial swelling and bruising has disappeared. Heat is excellent for preparing the body for movement (as mentioned in our article on proper warm-up) and should be applied prior to exercise, whereas Ice is more effective after activity. Heat is also much better for muscular injuries, with ice being better suited for joints.
After an injury there is always a risk for re-injury. Taking care to properly warm-up the area before exercise and icing using the 10-10-10 protocol following activity can help prevent future injury and assist the continued healing process. Injuries are a part of sport, but with proper addressing of these injuries you can get back to activity quickly and avoid recurrence of injury.
In good health,
Dr. Scott Dunham
This Category for our BLOG will be to address specific Chiropractic questions, as well as educate regarding the Chiropractic profession. I will be posting regularly here about Chiropractic, and our scope of practice as Chiropractors.
If you have specific questions, please leave them as comments and I will address them in a following post.
Thanks!
Dr. Scott Dunham
This Category will be utilized for information regarding sporting injuries. If you have any specific questions regarding sports injuries, please leave it as a comment, and it will be addressed by one of our practicioners.
Thanks!
Dr. Scott Dunham
Welcome to Kew Gardens Health Group.
This BLOG will be updated on a weekly basis by our various health practitioners. We hope to cover a variety of topics to help assist our current patients as well as the general public. If there is a particular subject you would like us to cover, please let us know!
In good health!
Dr. Scott Dunham