Stretching
By Dr. Gerald L. Cosentino
I would like to discuss the importance of pre-activity and game warm up. The primary activity for you to be concerned with is STRETCHING. There have many papers and books published on the proper techniques of stretching. Much of this following article is based upon a book titles, “Stretching” by Bob Anderson. For more detailed instructions on stretching concerning specific positions and other sports besides soccer I recommend this book highly.
To begin with, proper stretching feels good and is an activity that should be personalized. This is not to be considered a competitive activity and we are not trying to outstretch our teammates. Your attitude when stretching properly should be to reduce muscular tension and promote freer movement. Over stretching is not necessary as this will increase stress and have an adverse effect on the muscles. The key to good stretching is to begin with an easy and relaxed approach. Get to know our body and the areas which need the most flexibility training.
Stretching is a good outlet for nervous tension and for generalized stiffness. Stretching can be done at any time of day, however it is most important prior to intense athletic activity and after work-outs.
Stretching is important in order to prepare your body and relax your mind prior to athletic activity. Besides increasing your range of motion and helping your coordination, it is one of the best ways to prevent injuries such as muscle strain.
The WRONG WAY to stretch is to bounce up and down or stretch until you have pain. This type of method can injure the muscles and cause them to contract rather than stretch. When stretching properly you will find that each movement will become easier and pain should decrease. Remember bouncing is out of the question.
When you begin to stretch you should go to a point where you feel mild tension and then relax slightly as you hold the stretch. You can do this for approximately 30 seconds. The point is to try to find the degree of tension that is not causing you pain. One point that Bob Anderson makes is in regards to the “Stretch Reflex.” When you stretch muscle fibers too far, a nerve reflex responds by sending a signal to make the muscles contract. This is done by your body in order to protect the muscles from being injured. If you stretch too far or too fast your muscle will tighten rather than relax.
The following exercises should be done for approximately 10 minutes before and after your work-outs. There are a total of 18 stretches recommended by Bob Anderson. We will cover the first few now and finish in the next post.
FIGURE # 1: This exercise Icall the wall push up or calf stretch. I recommend that you stand approximately 3 feet away from a wall, fence or tree with your arms extended and keeping your heels flat on the ground gradually lean forward and stretch the calf muscle. As shown in the figure you can then move one foot in front of the other, however, I recommend that as you lean forward again you feel the tension in both the forward and back leg. It is important to remember to keep the heels flat on the floor and not to bounce forward; just go forward until you feel tension. Toes should also be pointed straight ahead.
FIGURE # 2: This stretch is for working on then quadriceps and hamstring muscles. With your toes pointed straight ahead and feel shoulder width apart assume a bent knee position for approximately 30 seconds. The front leg muscles called the quadriceps will tighten as you do this exercise. The back leg muscles called the hamstrings will have the opportunity to relax.
FIGURE # 3: With your feet again shoulder width apart and always keeping your knees slightly bent lean forward to the point where you feel a slight stretch in the back of your legs. Hold this for approximately 15 – 20 seconds. Most of the stretch you will feel will be in the back of the leg muscles called hamstrings. By keeping your knees bent slightly you take the pressure off the lower back area. If you lock your knees you will be putting stress in the low back areas when you stand erect. This is something that should be avoided.
FIGURE # 4: This stretch is the squat. With your toes pointed out approximately 15o and your feet flat on the ground, squat down to the position shown. This stretch will work on the front part of the lower legs, the knees, back, ankles, Achilles tendon and deep groin. Try to hold this comfortably for approximately 30 seconds. You may be able to improve your balance by using a driveway or a hillside with a slant, or leaning against a wall. Sometimes holding on to a pole or fence may assist your balance.
FIGURE # 5: This stretch is primarily for the Achilles tendon and ankles. Try to let the heel of the bent leg lift from the ground only about 1/2”. Push forward slightly while trying to lower the heel to the ground. All that it is needed is a very slight stretch. This stretch will also help the arch area.
FIGURE # 6: This stretch will help the front of the hip area. The knee of the extended leg should be resting on the ground. Now try to lower the hip downward to createthe stretching sensation. This should be held for approximately 30 seconds. Try to avoid having your knee too far forward with your ankle back.
FIGURE # 7:These are the stretches for the feet and ankles. Rotate your foot and ankle in both directions (clockwise and counter clockwise). Try to achieve full range of motion. Also move your foot upward and downward. Also try pulling your toes gently downward in order to stretch the tendons on the top of your foot. Also a good foot massage on the bottom of the foot and especially in the arch area can be very relaxing and help ease the pressure in the bottom foot muscles.