STRETCHING

Stretching

Stretching should be done before a workout, in between sets, and after a workout. Studies have shown that athletes who stretch between sets during a workout, had a 20 percent increase in strength gains.

Stretches should be held for at least 20 to 30 seconds. Any shorter and the stretch will not be as effective. This is important to the athlete for many reasons. First, flexibility is the key to injury avoidance. It is much harder to pull a muscle if it is loose and relaxed versus if it is stiff and tense. Always stretch before a run and after.

Rehab tips/exercises

The best tip for anyone in rehab is not to push it too much. You definitely want to push it as much as you can so your recovery will be faster and the rehab will be more effective. But know when too much is too much.

Exercises

There is a vast array of exercises out there for sports injuries and even more ways to do them. Knowing what phase each belongs in is essential.

• Phase 1 of rehab is non-weight bearing movement. That means you do not support your body weight.
• Phase 2 involves partial to full weight bearing. Partial weight bearing involves supporting your body weight assisted.
• Phase 3 exercises are full weight bearing.