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]

View all posts

73 comments

Your email address will not be published. Required fields are marked *

  • 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.

  • Thanks guys, can anyone advise when I put my right foot forward when walking there’s a click sound in neck only one side, sound seems to be somewhere in the neck?

  • Im having a problem with my right hip flexor… it keeps locking up. It will lock up in bed if I sleep on that hip… but as soon as i roll on the other side… it unlocks.

    It also locks up if Im on my feet to long… but when I sit down for a few minutes, it unlocks. Im going to try your exercises and see if they help… thanks for having them available.

  • I don’t know what’s more painful… My achilles tendonitis or watching you two guys do the eccentric exercise. How’s this… Simply stand slightly off a stair, holding on to the handrail, go up on the balls of your feet, then lower eccentricly with one foot. Go back up with two feet, slowly lower with one. Repeat as many as comfortable.

  • I have had what I thought was Plantar Fasciitis I had terrible calf and heel pain. I have treated with so many things. Nothing helped. So did more investigation and found your video on Achilles tendonitis. Tried the massage and for the first time in months I felt normal blood flow in my foot. It is still painful to rub but I am going on 4 days with zero heel pain. A few more days of rest and ice and I will move on to stretches and strengthening. Thank you so much. I recommend your videos. You guys are great!!

  • I ruptured my Achilles over 12 years ago. It rarely hurts unless I’m doing heavy calf exercises but that massage was painful to do

  • THIS INTROO I STOPED TO SAY ITS SO ADORABLE I LOVE IT! ���� ��

    Update: i want to say your advice is really good I would totally go over 15 mins on doing that while I’d watch netflix because I can’t keep my hands rested while I watch things �� and I have tendinitis because I spend my time TOO MUCH Indoors not doing sport, not walking enough daily so at least resting now that I have this issue again, your advice is so good for me as I would use it when Id be resting just for the reason I can’t walk or stand up too much so THANK YOU VERY MUCH!

  • My right leg hurts at the hip when I try to sit cross legged. i. e I can’t turn my folded right leg towards right side. But I can turn the same leg towards left with no pain at all…. Please help.

  • Hey dr jo I got your email, but it was a no reply email so I’m replying here. The doctor that I went to see did a test by moving my legs in different positions and applied pressure to find what the problem is was. He told me that I had strained hip flexors. Then I told the physical trainer at my school and he just said that he could’ve told me the same exact thing and he just kept stretching me like he was before. And he’s been doing the same for about a month now. Thank you for replying btw!:)

  • Thank you! I had this issue for about 2 years, but with this treatment i cured myself as much that i could complete a road cycling training camp in Cyprus. (Where i overloaded my left quadriceps tendon, so now i watch your videos on that topic!).

  • hi doctor this pawan patil remember cerpalsy
    i had an operation of derotation osteotomy 
    doctor in your last part you said the legs should be straight
    but thing is that my leg doesnt get straight forward even i m holding something.
    that is a big promblem plz help me.
    and happy new year may this year bring you lots of happiness nd full of joy nd may god help you in making more good video.

  • Thanks for the new video. I was going to be bummed if there was no pup in it ��. I’ve watched your other video so often to help with doing things correct I feel like I know your dog. Now I’ve seen your other dog and I’m sure I’ll watch the video enough to feel the same way. Sorry I’m a pet sitter and if you throw an animal in a video. It’s all I notice.

  • As a lover of hiking I was distressed when I started getting Achilles pain…it hurt so bad after exertion that it was painful to walk without limping. Started this technique while watching the video and it already feels better. Yay!

  • I’m a ballet student and I recently started getting this pain in my Achilles, exactly as described in this video, during a ballet intensive. I have a major placement assessment in two weeks. Thank you for this video! I’ll do everything I can to hopefully recover in time.

  • I don’t think I have achilles tendonitis, but right where you’ve marked the sides of your achilles, it’s swollen. How can I reduce the swelling there and around the front/opposite side of my foot/ankle? Or will these exercises help?

  • i carry a football injury badly fall on right shoulder in 2003 and 2008, started playing again recently and quit again in June 2014 having a major numbness the whole right arm and back to fingers, Now feeling much better but Rhomboid area is a major pain what is constant w a burning feeling, I do use computer and also ride a motor bike. 
    What would you recommend?
    thanks

  • You are amazing!!! Thank you so much…. I am in so much pain… hip flexor.. or psoas muscle… sciatica… maybe all three!!!

  • ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • If you don’t have the money for professional treatment, there’s a good do-it-yourself program in Treat Your Own Achilles Tendinitis at Amazon.

  • I do yoga 2x a week. And I have to wear steel toe boots at work (which is where my problems started) then I run 3x a week (no pain on run.) should I quit running or doing yoga while I am doing this stuff? Steel toes aren’t an option to get rid of unfortunately.

  • Could barely walk with left achilles pain and swelling. Started doing the friction massage on Wednesday and by Friday noon I’m pain-free, swelling is way down and walking normally. AMAZING! Thank you both for all the great advice.

  • I’ve been really struggling with this for a while followed this advice and now, 3 months later, I can run 6 miles pain free! Thank you

  • HI Dr. Jo. I am 55 years old; had two THR about 3 years ago. I did really well after the surgery, (Up and walking same day) and in PT but about 3 months after, i started overdoing it with the “normal” exercising not related to therapy. I strained my left flexor doing some Zumba. It has never been the same and i have never tried to fix it. Is it too late? It hurts like crazy just to do the sitting leg lift…cannot do it. God forbid i stub my foot on anything! Shame on me for waiting so long, but i really need to do something about now. Should i stretch it or strengthen it..or both together? Can i get it back to good working condition or did i wait too long?

  • How about pain in the back of the heel? It hurts, sharp pain, when I’m stretching my hamstring? Is that Achilles tendinitis? I can walk basically normal without the pain.

  • hey Jo looking too beautiful today,

    in the 2nd stretch u showed, is it wrong if i take a bigger lunge step and try to dive my hips into the floor?
    also i have chondromalacia on the kneecap (u know krak sounds when going up in stairs etc..), and lately i have noticed that when i am standing up and dorsiflex either the left or the right leg, and try to mimic the standing leg curl movement, i listen some loud krak noises on the back of my knee, that i think affect the patella. I have already gone to a physiatrist, checked me out, told me i had some minor miniscus “injury”? I was like wtf? I never had pain elsewhere, other than on the kneecaps.

    thanks!

  • Hi Dr. Jo, I realize this video is older but hopefully you check for new comments on occasion. My daughter is a high school swimmer and over the last couple of weeks she has strained her hip flexor a couple of times, once doing broad jumps and again on Monday doing burpees. What do you recommend from a stretching/strengthening perspective to help heal the strain? I’m worried that too much stretching will hinder the healing process. Thank you!

  • Just now seeing this video but glad I did. I’ve been struggling with hip flexor pain for almost a year now. Also because of lower back pain, I need to engage in more core strengthening exercises but am inhibited because many of the moves that I attempt involve use of the hip flexors. It’s so intense that I even struggle to get dressed on the left side. I look forward to trying these tips. They look manageable and effective. Thanks again for posting and have a great holiday season.

  • Hi Dr. Jo…Thanks for the videos! I began doing a similar hip flexor stretch as your first in this video…except I ended up doing it laying on my stomach and grabbing my ankle pulling my leg toward my tush ��. Although I have a lot more flexibility now (I could barely lift my leg past a 90 degree angle, now I can just about touch it to my behind), I am now experiencing a lot of knee pain, right in the front of my knee… I am not quite sure what I did or how to alleviate the pain. Any feedback would be greatly appreciated!

  • Guys you have helped me twice now. You have helped me with my plantar fascia and now with my Achilles tendon. It works like a charm. Immediate and effective relief.

  • Annoying thing is they are pointed at the area but there is a big black strip in front. Is it necessary to write it when they are speaking? If so cant you move it to other place so that we see where you are pointing at.

  • I was squatting heavy weight 205 for 5 and its been about 5-6 weeks and my hip isn’t getting better everyone I have talked to said that it’s my hip flexor. What will help that heal? I’ve tried stretches, icing massaging

  • my problem was from not being warmed up properly a few days ago. When i flex my knee while supinated on my back and i rotate my leg away from my body.. my hip flexor hurts…

    Should I keep stretching it like this or leave it alone

  • Thank you so much i had this for a long time as a soccer player i could not play becuase of,it feels way better thank you so much!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!:)

  • What if you have had the achilles tendon pain for 2 years now? Can I still do this? The pain is on and off, its stiff when I walk after sitting for a while and in the morning

  • I believe this is what I need. I’ve been sedentary for a while and I’m really inflexible. I attempted kayaking and the position hurt my groin and lower back like crazy. I assume my iliopsoas muscles are too tight and my core is weak. I’m determined to get in shape and improve my flexibility. Thanks and subscribed.

  • My strain has lasted for several months (over 4). I admit I haven’t been doing your recommended exercises as much as I could. Will it eventually heal or do I need something more?

  • Hi AskDoctorJo back in 2011 i fully snapped both my lower 2 leg bones and twisted my ankle. Is there any advice? I’m a drummer which means i need my leg & ankle. A reply would be awesome from anyone! Thanks

  • I did find one other amazing solution for tendons and foot painand that was to finish off your daily shower with cold water on your feet and you will be amazed how much better you feel the next day! It seems to decrease inflammation and nothing hurts the following morning.

  • These guys are amazing I had my left arm amputated and they helped me out tremendously even had a new spare left arm in the office for me at a discount rate!!!

  • I am 61 and overweight (5’10”, 250 lbs.) I got this a year ago from a bad pair of boots. Will my weight affect my ability to do toe raises? I’ve had this for almost seven months. I love to walk and go rucking. This is really frustrating!

  • Hello I was wondering
    I strained my hip flexor a while back
    The pain went away and when I went hiking it came back
    I feel it more when I’m going downhill
    But when I work out I don’t feel it and it feels better when I stretch
    Any ideas what could it be

  • Came to leave a comment that I hurt my ankle in MarchI walked and walked and incorporated your stretches and then moved to your strength exercises. Drastically better. I still do them knowing that it will just come back if I slack off. Thanks for getting me running again pain free!

  • Thank you this helped soooo much thanks mine was a minor injury but I had anxiety because I though it was major but it’s not it’s not fully better but it is way better with another 2 to 3 days and I should be fine thank you,you guys are amazing

  • Very good, ´´The difference between ordinary and extraordinary is That Little Extra´´ Jimmy Johnson´´ Note: The BEST on being the Best! ´´fingers wear out´´

  • I’m having pain on the front of my foot right next to the ankle when I bend forward too much. What is that normal a sign of or some causes?

  • Dr.Jo how often should we stretch, ive been in pain for a while and i have practice next week, ive been trying to do these recovery stretches for weeks, how many times should i do them each day?

  • the rubbing thing is magic! i did mine and immediately the pain is gone. been having some issues after being on pointe for ballet recently

  • Have you done a video on achilles tendon bursitis, i.e. where the pain is at the back of the heel, about 3/4″ up from the sole? I’m particularly looking for preventive measures like stretches, etc.

  • While healing tendinitis is there a safe cardio exercise to do? Like bike riding? I’m sure running, elyptical and jump roping are a no no?

  • I know you made this a long time ago, but I was just wondering…

    my name is malin and I am 13. so a few months ago I was at a soccer game and all of a sudden I felt excruciating pain coming from my right hip. I fell and the game stopped and I came out because I didn’t feel I could play, as I could barely walk. Nobody knew what happened because all I did was kick the ball. Before going to the hospital my family thought it was a groin pull, but we later found out it was a right hip flexor strain. I stopped playing for a few weeks to rest my hip. I iced it and started doing a few stretches, but once it felt good again, I stopped and continued playing soccer. Then the season ended. My family and I went on vacation and played some soccer, just kicking the ball around. All of a sudden, I felt the pain again, not as bad, but still so painful I couldn’t walk without help. I’m wondering if it’s because I didn’t stretch? And I have a season of soccer starting soon, and I’m worried it will happen again. What should I do?

  • Does this pinching technique apply to the partellar tendon as well? Would be interesting to know, anyone having any kind of experience with that?