8 Must-Do Stretches to avoid Get over Workout Injuries

 

Achilles Tendonitis: Absolute Best Self-Treatment, Exercises, & Stretches

Video taken from the channel: Bob & Brad


 

Hip Flexor Strain Stretches & Exercises Ask Doctor Jo

Video taken from the channel: AskDoctorJo


 

Does Stretching Prevent Exercise Injuries?

Video taken from the channel: Wall Street Journal


Stretching has important implications for athletes who want to prevent injuries. Healthy body mechanics and healthy training go hand in hand. 8 Must-Do Stretches to Prevent & Recover from Workout Injuries. Now, gently move your back and neck backward. Hold on for a few seconds.

Slowly come back to the standing position. Repeating this a couple of times can act as an ideal stretch for the back, arms, and chest which can prevent an injury in these areas. Also, read: Good soreness vs bad soreness: Fitness experts share when you should stop working.

Try this stretching routine to ease muscle soreness, release lactic acid, and prevent injuries. After all, your muscles deserve a little TLC after working so hard. The following nine stretches are recommended by leading fitness trainers, Matt Dawson and Kisar Dhillon. If you exercise you can call yourself a fitness person and if you call yourself a fitness person you’ve probably experienced some sort of soreness or injury. While one is quite temporary, both can be somewhat debilitating and the later can completely derail your fitness efforts–not cool.

One easy way to speed up recovery time and help prevent injury? Stretching. Sure, it’s time-consuming. We’ve all been there: you’ve crushed a tough workout only to be rewarded with stiff, aching muscles the morning after.

Or you’ve signed up for a race, only to be stopped by a bad knee. Our team. Does stretching prevent injury?

While all sports and activities have inherent risks and some injuries are unavoidable, a proper warm-up before activity (which may or may not include stretching) is the best way to reduce the risk of injury. Here are four stretches that can help reduce injury risk by improving both flexibility and mobility. Buy yourself a new pair and gradually increase your workout intensity by no more than 10 percent a week to prevent shin splints, Trowbridge says. If you find yourself with shin pain, a combination of stretching, foam rolling and trigger point therapy (a type of concentrated pressure applied to tight spots) can get you headed toward recovery.

Most workout injuries will heal on their own in 4 weeks or less. If the injury has not improved within a week, or if it gets worse, seek medical care. And always use common sense. Once again, small movements are the name of the game when it comes to exercises to help you recover from an injury.

Even though this might not look or seem like much, rebuilding the strength in your knee takes time and is done with baby steps. These 13 Leg Stretches Will Prevent Pain and Injury During Exercise Dr. Brent Wells, D.C.

Chiropractic doctor currently leading over 10,000 Alaskans to more active, pain-free lifestyles – without addictive drugs or invasive surgeries.

List of related literature:

It should be noted, though, that stretching as a method for preventing injury or soreness has not been supported by research (Thacker, Gilchrist, Stroup, & Kimsey, 2004).

“Health Promotion and Aging: Practical Applications for Health Professionals” by David Haber, PhD
from Health Promotion and Aging: Practical Applications for Health Professionals
by David Haber, PhD
Springer Publishing Company, 2013

Many people interpreted this finding to mean that stretching before exercise prevents injuries, even though the clinical research is inconclusive on this issue.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Stretching has for a long time been associated with an assumption that it decreases the risk of injury.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Likewise, stretching is often listed as a way to prevent injury in general or during competition, but there is no evidence to support that either.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

For both performance and injury prevention, it is important to do the right type of stretching at the right times.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

For some, serious stretching can be concentrated on off days, whereas others, particularly highly specialized athletes and performers, will need to stretch religiously on a daily basis.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

This is true especially when stretching is started early after the injury or surgery.

“Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult” by Terri M. Skirven, A. Lee Osterman, Jane Fedorczyk, Peter C. Amadio
from Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult
by Terri M. Skirven, A. Lee Osterman, et. al.
Elsevier Health Sciences, 2011

• After the warm-up period, stretching can be instituted if the procedure does not contribute to tissue injury.

“Clinical Veterinary Advisor E-Book: Dogs and Cats” by Etienne Cote
from Clinical Veterinary Advisor E-Book: Dogs and Cats
by Etienne Cote
Elsevier Health Sciences, 2010

But some recent research has raised questions about whether the traditional stretching warm-up really prevents injury.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

Stretching helps reduce the chance of muscle injury, but make sure that you stay within your body’s limits and don’t overstretch, since this will cause more injury.

“Screaming to be Heard: Hormonal Connections Women Suspect... and Doctors Still Ignore” by D. Lee D. Vliet
from Screaming to be Heard: Hormonal Connections Women Suspect… and Doctors Still Ignore
by D. Lee D. Vliet
M. Evans, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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22 comments

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  • What?  Ok, so please explain how Shaolin Monks are so strong and extremely flexible.  American doctors are full of shit sometimes.  

  • im not liking their rapport together….its so OFF……UHmm!! HELO? YOOO in the gray shirt!??!?!?….BLUE SHIRT is NOT A DUMMMY SiR!! come onnnn…!??!?!? geeeezaloo!!!

  • Hey Dr. Jo, I just watched your video and did the stretches, but I would like some further advice about my hips if you have any time. A couple of months ago I had somehow done something to my left hip during soccer. It just started pinching and it went on for about a week then it went away. Then a month ago track season started, and it’s my first year doing it. Anyway I am a sprinter, and on the first day of practice we worked on a few sprinting exercises, and on my first sprint, my hips started to hurt, and they continued to hurt more as i kept running. But, after practice when I rested my legs they started to feel a little better, and the next day it wouldn’t hurt so bad. But, when i had my second practice and I did more sprints the pain came back full force, so I visited the local physical trainer at my school, and he had me get in ice baths and he would stretch  me, but I didnt find that to be enough so I went to see a doctor, and all he told me was that I have strained hip flexors and I should keep getting stretched by my trainer everyday before I go to practice. So I have been icing and stretching everyday before practice. Now, at practice, when I walk or jog I feel fine, but when i sprint around 90 percent or full speed, then my hips start to hurt a little better. In the past month they have been progressing but I had been sure to take it easy at practice and not run to my full potential. But when I do try to run as fast as I can, then My hips start to hurt a little but not nearly as bad as they used to be. It’s just been this nagging thing that I have to worry about and I was wondering if you had any tips or advice, because I would love to be running in my track meets, but I have been refraining in fear of ruining my hips. If you have any time to read this or even respond I would be grateful! Thank you, and I love your videos btw!:)

  • How long should you wait to do any serious physical activity because I have cheer tryouts. Saturday and injured my hip last Saturday and today is Monday and I have tumbling Tuesday and Thursday and I really need to go so I can practice for try outs but in scared to because of my hip
    I’m scared in going to make it worse and then I’m not going to be able to try out at all.
    Any advice to make sure my hip is healed enough to tumble

  • All your videos have helped with all my issues! Broke my ankle, my wrist started giving me issues from using crutches, because my ankle is not fully mobile and i fell and sprained my knee, my hips aren’t even because of the limping, all kinds of issues and all your videos help heal and prevent more injury!

  • Dr Jo I do this same stretch except on the floor and on my back. In the final position my foot lies along side the buttock. Is this stretch a healthy one or do I need to stop doing it? It feels great!

  • Yo update on my Achilles’ tendon I can proudly say you guys are amazing it’s better I’m still going easy on it but I can almost go back to my vertical jumping exercises except you see I started these exercises recently and I think a went to hard on them which is why I hurt my Achilles’ tendon but now I have ankle tightness in the opposite foot I’m going to rest it then not do the exercises properly for a while I’m just going to run every now and again to strengthen them up and then I’ll slowly do a minor bit of the exercises then I’ll slowly over time get back into them thanks again you guys are life savers

  • Hi Dr. Jo
    I was told stretching weakens the muscle so strengthening it afterwards is not good as can cause injury, is this correct should you not strengthen first then stretch or is it safe to stretch then strengthen as your video, thanks love your chanel..

  • Bob and Brad. my heel is tender just below the line on your Achilles tendon, but I limp when I walk. I am wondering if I have tendonitis or bursitis? Thank you for this video.

  • It is Feb 2020 and these exercises work 100%!!! I’ve seen a huge difference in only a month of doing these exercises 3x a week. I’m a spinning instructor and it works!!!!!

  • 15 yrs ago I snapped my right Achilles tendon. Here I am now doing 5-6 miles a day and my right Achilles is super sore and I walk with a limp during this time. I took 4 days off, feels better, 3 miles in gradually got more and more painful and now I’m limping again tonite. Ill try the ice and rubbing it again. It hurts so badly and is so tender I can’t rub with hardly any pressure. I’ll try everything they said but if anybody’s got any advice or experienced the same I’d love to hear about it.

  • Such great help but my pain is a bit lower near or at my heel. What can I do for this pain. Yes it is due to too much standing due to work.

  • I was pitching (softball) in my yard and it was somewhat muddy. My landing leg (left) kind of slipped and I felt the pain in my top of my leg near my hip and it hurt to walk up stairs and do “frankenstein” kicks (high kicks). I think it’s my hip flexor. It doesn’t really hurt anymore when I do normal activities (running, walking, steps, lifting my leg), but it still hurts to pitch. I don’t know what to do.

  • you may not see this now but, Monday night, i was at dance practice and i was trying to get my left splits which i did until today my right hip flexor hurts like nothing else ive felt, i usually can just push through ingurys, like my shins splints but right now i can’t even lift my leg pass 90 degrees, i don’t know what to do

  • I strained my inner right groin a few months ago when kicking a ball and since then I’ve played occasionally. I played quite an intense game a day ago and I think I might have overstretched both groin adductor muscles in each leg today doing strengthening exercises PLEASE HELP

  • Hello. How many sets and reps should we do? I have had pain in my hips since July. There is slight pain sometimes when walking but if I move legs/hips laterally I have pain. Also if I’m sitting and get up or have legs out ans get up there is pain. Hips also feel very very tight. This pain started after an intense foam rolling session on my lower body. Is it possible to strain hips from that? Went to dr and X rays are clear. Has me doing pt with heat and electrical stimulation.

  • Hi! when I do a low lunge my back leg feels so uncomfortable, I feel pain since my hip flexor until my knee, it is not a stretching feeling it is something weird. I feel also pain in my groin. Do you think this video is for me?

  • OMG! This totally worked for me.

    I had inflamed right ankle and Achilles tendinitis a day after doing a considerable amount of running, box jumps, lunges and squats.

    By evening of the following day of the training, I could barely walk. It was painful.

    Watched this video, and followed what they said and went to sleep. By the time I woke up, the pain has considerably been reduced and can I walk with very limping.

    Looking forward to treating this again later today and be ready to work on strengthening exercises for my feet and ankle next week.

  • Madam i am a football player i am having a pain in the lower abdoman and near to the gonads is it the sympoms of stairn in the musles of hip?

  • I been on this for TWO MONTHS it feels good to jog but I can’t push it I’ll be the best ball player in the nation for football but I need to get rid of this pain PLEASE LET ME KNOW

  • I really wanted to see this video but that song in the beginning is the worst. Couldn’t handle 4 seconds and had to pause and stop it.

  • Hey Doctor Jo I believe I starined my hip flexor while doing a weighted sqaut due to lack of mobility and am curious if this is something I should see an orthopedic doctor for or just go to a physiotherapist. I have no problems with activity beyond nagging pain and tightness.