The Best Stretches to Prevent Injuries

It is well known that stretching is one of the most effective ways to reduce the risk of injuries. Whether you train in any sport discipline seeking to improve strength, endurance, or maintenance, dedicating time to a proper stretching routine can make the difference between a successful workout and an injury that sidelines you.

Here we will provide you with all the information related to stretching, including the most recommended stretches to avoid possible injuries, when you should do them, and the mistakes you should avoid.

Why are stretches essential for injury prevention?

Before and after any physical activity, muscles require stretching, as it helps prepare them on one hand and relax them on the other. Stretching helps increase muscle flexibility, improve blood circulation, and facilitates tissue oxygenation. These factors are key to avoiding muscle strains and possible tears.

Benefits of stretching

Here is a list of the benefits stretching provides in sports practice:

• Improves flexibility and range of motion.
• Reduces muscle stiffness.
• Facilitates blood flow to active muscles.
• Helps muscle recovery after exercise.

What happens if we don’t stretch properly?

Not stretching or stretching muscles incorrectly can cause shortening and stiffness of the muscles. It can also hinder muscle recovery after physical activity, leaving a prolonged feeling of fatigue.

Types of stretches: when and how to do them

Knowing the types of stretches and when to perform them is key to maximizing their benefits.

Static vs dynamic stretches

• Dynamic stretches: Performed before exercise to help prepare the muscles for movement. They involve smooth, controlled movements that mimic the exercises to be performed.
• Static stretches: Recommended at the end of training to relax the muscles. They involve holding a stretch position for 20-30 seconds without bouncing.

When to stretch: before or after exercise?

• Before exercise: It is ideal to perform dynamic stretches to warm up the muscles.
• After exercise: Static stretches should be done to improve flexibility and reduce muscle tension.

The best stretches for each part of the body

Each muscle group requires different types of stretches to optimize flexibility and prevent specific injuries.

Stretches for the back:

1. Cat and cow stretch: This stretch improves spinal mobility.
2. Lower back stretch: Lie on the floor and bring your knees to your chest to relieve tension in the lumbar area.

Stretches for the legs and lower body:

1. Quadriceps stretch: Standing, bring one foot toward your glutes while keeping your knees together.
2. Hamstring stretch: Sitting on the floor with one leg extended, lean forward and touch your toes.

Stretches for the upper body and arms:

1. Deltoid stretch: Cross one arm over your chest and use the other hand to press it toward your body.
2. Triceps stretch: Bring one arm behind your head and use the other hand to push the elbow downward.

Common stretching mistakes

To avoid injuries when stretching, it is important to know the most common mistakes people make, so you can correct them and perform stretches safely and effectively.

Stretching cold

One of the most common mistakes is starting to stretch without warming up first. Warming up prepares muscles and joints for effort, so doing a brief routine before stretching is key to avoiding injuries and ensuring stretches are done safely.

Forcing the range of motion

Forcing muscles to stretch beyond their capacity can cause serious injuries. Always stretch in a controlled and gentle manner, without bouncing.

Additional tips for a safe and effective stretching routine

To make a stretching routine safe and effective, here are some tips:

Recommended duration and frequency

Stretch at least 3-4 times a week, and hold each position for at least 20-30 seconds to maximize benefits.

Incorporate other recovery techniques

Combine stretching with other techniques, such as sports massage or pressotherapy, for more complete recovery.

References

• The best stretches to avoid injuries from Roderismo
• Stretching: Focus on flexibility from Mayo Clinic
• The importance of stretching from Harvard Health Publishing