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Channel: injury prevention – Todd Cambio: Strength & Conditioning Specialist

Dynamic Stretching vs Static Stretching

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I was recently asked in an interview to answer these 9 questions about static stretching versus dynamic stretchig.  


Here are my responses:

1) How does static stretching affect the body before and after a game or workout?

Static stretching is the classic holding of muscles in an extended range of motion (usually beyond the normal range of motion) with out moving for short periods of time.  It is highly recommended to so static stretching after workouts, practices and games as soon as you can to reset muscle length, reduce inflammation and speed up recovery.  Static stretching before games, practices and workouts is not advised unless the body’s core temperature has been elevated.  Stretching cold muscles will actually increase the risks of getting a muscle injury.  Research has also shown that static stretching can reduce an athlete’s power and explosiveness prior to games or workouts.

2) Does dynamic warm-ups mentally prepare the body?

A dynamic stretch routine definitely prepares the body from a neural standpoint.  By bringing the body through movement patterns that represent the sport or activity you are about to do, your body’s central nervous system will be fired up properly and ready to go.  A structured, skill based warm-up can be used as a form of mental preparation that allows the athlete to visualize their success and focus on the game or training ahead. 

3) What are the negatives to dynamic warm-ups?

I don’t know of any negatives if done properly.

4) How does dynamic warm-ups improve performance?

Athletes need to move in all planes of motion.  They must move forward, backwards, laterally, and rotationally.  By including a warm up routine that is dynamic in nature, athletes can really fire up their central nervous system, increase their core temperature, get blood flow to working muscles, improve their flexibility and mobility, prevent tight muscles and improve balance.  All these elements lead to a boost in performance. 

5) Who should use the dynamic warm-ups?

Everyone should.  All research points to this as the best way to prep the body to do work. 

6) If there were a few words you could say to people whom are still using static stretching, what would they be?

I would say it is still a very valuable method of injury prevention that SHOULD still be incorporated into your programs.  It is best utilized at the end of a workout, practice or game as a method of a cool down.  It still should be used prior to games and workouts if there is an acute muscle issue, such as an imbalance or if you are recovering from an injury. 



7) Does dynamic warm-ups help you train as an athlete?

Absolutely.  Again this method of warming up mimics movements that you will be doing in your chosen activity as well as working on your weaknesses and/or imbalances which you may or may not even know about.

8) How important is a proper pre-game warm-up?

A pre-game dynamic warm-up is a method used to prepare the body for exercise that actively engages muscles through a functional range of motion.   Properly implemented, a dynamic warm-up will use continuous movement to transition from a resting heart rate and body temperature to a working heart rate, elevating an athlete’s core temperature causing them to break a sweat.   The warm up should also progress from low to higher intensity.   By developing flexibility and coordination, while serving as a means of injury prevention, the dynamic warm up will improve elasticity of muscles, tendons, ligaments and the range of motion around joints. 

9) Any other information that would help me in this paper.

Check out this link to a general athlete’s dynamic warm up routine we use at my facility: http://youtu.be/oqcJl4YeITc

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness


Injured Again

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Can you relate to this scenario?

Scared Face

After putting it off for too long, you commit to “get fit”. You go to CrossFit, start training for to a Spartan Race, join a boot camp class, etc.—only to find yourself injured shortly down the road or even the minute you start working out.

I also see this scenario all the time with people using a sport (ex: basketball, LAX, soccer, running, etc.) of choice to get in shape vs getting in proper shape to play the game. Classic fail usually.

I also see the “reoccurring injured” person often. The person that workouts hard for (example) 3 months, then gets hurt. They take a month or two off and go right back to doing the exact same workouts they did before only to repeat this process over and over again.

Then what happens? All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain. Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year and 80% of runners will get an injury, it is a subject worth exploring.

Let me point out, I am talking Non-Contact based injuries. I am talking about when you keep going through minor aches and pains until something snaps, pops or just hurts so much you have to stop working out.

Contact injuries are from blunt trauma! A person rolls into your knees and you tear your ACL. You get in a car accident and hurt your back. Things like that are contact injuries.

The old “Once I get going the pain goes away” scenario is you ignoring the body’s check engine light. Not a good habit to be in.

Top 3 Workout Injuries

The following three ailments occur commonly among active people. Let’s explore the cause of each and then detail your very own injury prevention plan—because let’s face it, you simply don’t have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

  • Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
  • Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
  • Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.

Your 5-Step Injury Prevention Plan

Injuries don’t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Mash, Smash and Move

Mash – Use any tool that hits the soft tissue areas of your body. Pay special attention to your areas of greatest need. I prefer a LAX ball, foam roller and evan a barbell to do this. Look for spots that hurt. Work the whole body of your muscles then work down to your biggest pain areas.2016-09-17-08.38.38.png
Smash – Move the tool (LAX Ball, Roller, Barbell, etc.) all around your muscles and fascia and find those spots that hurt. Spend time of them by smashing, then hold those spots for a minute and simply breath. If it hurts, you need it more.

Move – Move the muscles you just mashed and smashed either with simple extension flexion or simple exercises that are in your warm up. Form is obviously critical here. Proper form will also re-train your CNS (Cental Nervous System).

You can Mash, Smash and Move before and after exercising. You can make extended Mash, Smash and Moving sessions as an active recovery day too.

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One of my favorite “Moves” ^^ after Mashing and Smashing is the Turkish Get Up. It really is loaded yoga. It has a hip extension, a rolling pattern, a couple hip hinges, a lunge pattern and is incredible for full body mobility, stability and (when load is added) strength.

You can also Stretch after you mash and smash. What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn’t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before (dynamically) and after (static) your workout to stave off injury.

Step 2: Warm Up – Dynamic

Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears. Talking dynamic movements here not static stretching.

Sample warm up:

Step 3: Proper Gear

For most fitness enthusiasts proper gear has everything to do with their shoes. Don’t be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren’t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support until you fix the stability problem.

Stay away from squishy running sneakers to train in! They actually contribute to the above mentioned injuries.

Running shoes are for running, not for working out, lifting weights, or swinging kettlebells!

Step 4: Lifestyle

Stop for a moment and think about your car—if you don’t maintain it with regular tune ups, oil changes and quality fuel then you can’t expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition

This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys – you get to look and feel great! And who doesn’t what that, right?

BIG Take Home Points

I now want you to think of the Mashing, Smashing and Moving like brushing and flossing your teeth. If you do not do it daily, you will get a cavity!

You cannot eat and drink and expect great teeth and gum health without brushing and flossing right????

Don’t play to get in shape, get in shape to play!

Well, you can’t expect healthy muscles and joints without proper maintenance either. Mash, Smash and Move for full body health and injury prevention!

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Stay Strong My Friends!

Coach Cambio

www.ToddCambio.com

@CoachCambio

#CoachCambio





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