Static Stretching before exercise could potentially be causing injuries !?

STATIC STRETCHING BEFORE EXERCISING CAN LEAD TO FURTHER INJURIES

 

One of the controversial topics that we often speak about with our clients and workshops

Majority of us, if not ALL of us have the urge to do it at some point before or during the exercise right? 

 

Here's our opinion and reasoning:

Most sports and exercises are usually dynamic, high impact, high loading activities which challenge your body to respond quickly to sudden lengthening and shortening of the muscles, think about the sport or exercise you currently enjoy. To perform these movements safely and efficiently, you would want your joints and muscles to be responsive and contractile, not "stretched".

 

Here's what the research tells us:

Muscle strain and injuries occur when muscle or joints are taken beyond their physiological limit. Meaning that, the nervous and muscular system needs to be VERY RESPONSIVE to prevent further force before the muscles or joints are taken past the end range.

 

 

 

You seem to get better range of motion and feel the muscles "letting go" when you stretch though right?

Static stretching makes you feel like your flexibility improved, NOT because your muscle length (extensibility) actually increases, but rather your nervous system has now developed the tolerance to that amount of stretch, in other words, the receptors becomes NUMB and LESS RESPONSIVE to that much stretch in the muscle. Imagine doing a high intensity work out with a less responsive muscle. Recipe for disaster.

ALSO, there is such phenoma called Stretched-Induced Strength Loss, where static stretching actually makes you lose some strength. Personally, I'd choose to keep my strength over a bit of flexibility.

 

HOWEVER, at the end of the day, it all comes down to your sport !

 

If you are about to perform a low-load exercise or sport that relies on more flexibility to perform better such as gymnastics and yoga, then go crazy ! but do consider the above factors.

 

Whats the solution?

 

WARM UPS ! they're called WARM UPS for a reason. Focus on getting your blood pumping and body ready for the movements you are about to put your body through. Mimicing the motion e.g. If you are performing deadlifts, make sure to perform some hip flexion and extension drills beforehand (some may call is glute activation drills), or if you are about to play a game of soccer, there is alot of hip flexion movements with kicking, so performing high knees and leg swings is always a great idea.

 

"Train the MOVEMENT, not the MUSCLES"

 

Any questions, hit us up!

(02) 9878 6894

[email protected]

www.kschiro.com.au

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"Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109–119."

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The Importance of Pelvic Floor

Pelvic floor comprises of muscles and ligaments that support the pelvic organs which include the bladder, uterus (in women) and bowel. The pelvic floor muscles attach to the pubic bone, tail bone and each side of the base of the pelvis. These muscles work together with the diaphragm, abdominal and back muscles to stabilise and support the spine.

Pelvic floor muscles give us conscious control over the bladder and bowel so that we can control the release of urine, faeces and farts. When the muscles are contracted the urethra, vagina and anal sphincters tighten. The pelvic floor muscles also play a large role by providing support for women during pregnancy and childbirth.

Maintaining a strong pelvic floor will prevent problems such as: incontinence (involuntary release of urine or faeces) or prolapse (of the bladder, uterus or rectum). 13% of men and 37% of women in Australia experience urinary incontinence; and half of all women over the age of 50 who have given birth have some level of prolapse.

The common causes for pelvic floor weakness are:

  • Childbirth (especially prolonged pushing)
  • High BMI/ Obesity
  • Constipation (excessive straining to emptying bowel)
  • Heavy lifting
  • Excessive coughing/ sneezing
  • Menopause
  • Age
  • Previous injuries to the pelvic region
  • Inactivity

The common signs and symptoms with pelvic floor problems:

  • Incontinence or prolapse
    • Women: Bulge in the vagina or a feeling of heaviness
    • Men: Bulge in the rectum
  • Urgency and increase in frequency for toilet runs
  • Difficulty in emptying bladder or bowel
  • Pelvic pain
  • Painful sex
  • Recurrent UTIs

 

Time to seek professional help if you experience these signs and symptoms. Here at Kinetic Sports Chiropractic, I am a chiropractor focusing on Women’s Health, I can assess your pelvic floor function and tailor an exercise program just for you.


Truth about Pain Killers - Macquarie Park Chiropractor

Do you take pain killers when you are in pain?

Have you been heavily relying on analgesics to get you through the day?

An important, basic concept to understand is that, when you are in PAIN, that’s a signal to you. Whether it's a headache, back pain, nerve pain, or even stomach pain.

There could be a million and one possible things going on in that area, but all the brain knows is that there is potential THREAT. It’s not telling you to just get rid of the pain, it’s telling you to get rid of the CAUSE. Pain killers aren’t actually “killing” pain, just temporarily blocking or desensitizing the pain signals from the brain called nociceptors.

I love using the analogy of a car engine. When there is a leakage in the engine, the car detects it as a threat and flicks the engine light on. It doesn’t tell you exactly what is causing the leakage, just tells you to stop and have a look at the potential threat that can further damage the car. Pain Killers are the same as placing a piece of black duct tape over that engine light signal and thinking “IT IS FIXED” and continue driving it, when only your engine is ready to blow out any second.

Most of us (who seem to look after our cars better than ourselves) will certainly have a look under the hood and take it to the professionals. I’m sure no one will ever place duct tape over the lights. (hopefully) So why should we ever do that to our one and only body part we have? Makes no sense right.

There is certainly a time and place for pain medications and cortisone injections, but not usually a SOLUTION.

If you are unsure about your symptoms, speak to a health professional who will help you understand and fix the cause.

 

 

 

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