Goodbye winter! Hello spring! Finally, your sunny side is up again. You can sprint out for regular morning runs, afternoon swims or baseball in the evenings with your neighbourhood friends. What? Still feeling blue like the skies above? Well, then it’s time to look at the deeper reasons behind your concern. Is it a wrist sprain that’s stopping you from picking up that basketball again? Are you recovering from a fractured joint after slipping on ice? Or are you just afraid of ending up sore from sudden exertion after months of sitting at home?
Whatever the reason, you can rely on our trained health experts at Synergy Health Centre in Victoria, BC, to get you ready for your favourite sport again. Regain your strength, heal faster and build your fitness under the professional, personalized eye of our physiotherapists, personal trainers and chiropractors. Let us help you get started with a few helpful tips.
The Importance of Stretching Before Sprinting
You are probably wondering if you should stretch before you exercise. Before you eagerly twist and turn and hastily pull a ligament in the process, hear what our certified physiotherapists have to say.
Outdoor sports require your body to remain supple to prevent injury. Regular stretches increase agility and strengthen the nervous system. Here are a few different types of exercises and stretches that can help you prevent injury and get you spring-ready for sports:
- Static Stretches for Muscle Relaxation: This is the most common form of stretching. Stretch out slowly as far as you can. Hold yourself in that position without discomfort for about 20 to 50 seconds. Move on to your next muscle. Static stretching relaxes the muscle because of the low level of muscle tension.
- Dynamic Stretches for Warm-Ups: Swing your arms gently in repetitive movements, picking up speed slowly. Increasing the range of the movement without discomfort. Move on to your legs. Dynamic stretching is done at slow, medium or high speeds. They are perfect for warming up stiff muscles.
- Ballistic Stretches to Increase Flexibility: Stretch first, then bounce up and down gently, gradually picking up speed. An example would be bending over to touch your toes and bouncing gently to increase the range. It is better practiced with professional guidance.
- PNF for Muscle Strengthening: Proprioceptive Neuromuscular Facilitation (PNF) is all about holding a stretch by contracting and relaxing the muscle. It is commonly practiced by physiotherapists to heal sports injuries.
- Neural Stretching to Strengthen Nerves: If you have been through an injury, this is for you. The limb is stretched and held for about 3 to 10 seconds under the supervision of a qualified personal trainer. This works to heal injured nerves and allows them to heal slowly. It is perfect for the neck area, shoulder girdle and hip joints.
Heal and Strengthen with the Personalized Care of Our Physiotherapists
Improved stretches mean stronger muscles for better sports performance. It can prevent injury and muscle soreness, improve posture and enhance your fitness level. But if you are injured or want to prevent injury, it is best you stretch under the guidance of physiotherapy professionals .
At Synergy Health Centre, our team of physiotherapists offer an integrated approach to speed up your recovery. They evaluate, diagnose and treat a wide range of illnesses and injuries, disabilities and chronic health conditions with stretching, strength training, chiropractic care and a host of other individualized treatments.
To schedule a consultation or to inquire about your treatment options, contact Synergy Health Centre at 250-727-3737. You can also book an appointment online at one of our convenient locations.