Stretches for Sports (Stress Curves)

Stretching for sports is very beneficial; it’ll make sure that muscle tears, sprains, and strains won’t happen (or have a lower probability of happening). As mentioned in my previous article, stress curves are 6% for tendons and 8% for ligaments. A stress curve is basically an overstretched joint. All the force of the joint is directly going in that one area. When it continues to do so, it creates a curve. When it continues to get pushed, it breaks! Now, it is completely normal to have a little bit of stress front and back. This is considered good and healthy with no breakage. Sometimes, healing a sprain/strain can take a long time. On average, it can take a few weeks to months!

You may have trouble visualizing what I'm explaining here. Imagine you have a plastic wrap. Take your thumb and keep pushing until there is a hole. This is the limit of that stress curve, which creates the sprains/strains.  If you push the plastic wrap with your thumb in and out to the point where it is not breaking, this is considered healthy!

Here are different kinds of sports with good exercises to prevent tearing your muscle. (The ones listed don't mean you have to get rid of other stretches you do! These are just ideas.) Depending on the stretch they can be used before or after your practice.

Swimming - neck up/side/down, back stretches and the sides of your back

Soccer - neck to the side, glutes, quads, hamstrings, adductors, abductors, upper calf, lower calf, lower foot

Basketball - arms and chest, hamstrings, leaning abductor, upper calf, lower calf, lower foot 

Rugby - neck stretches, glutes, hamstrings, abductors, upper lower calf, lower foot

Wrestling - neck stretches, hamstrings, adductors, abductors

Football - neck stretches, quads, Adductors, upper lower calf, lower foot

Cycling - neck stretches, back + sides, glutes, quads, hamstrings, abductors, adductors, upper and lower calf

Boxing - Neck stretches, back + sides of your back

Golf - Sitting Neck Flexion (on a chair - sit down, hands crossed between the thighs, looking down)

Hockey (some are suitable for field hockey) - arms and chest, glutes, (ice skating - hamstrings), adductors, abductor, upper calf, lower calf

Hiking -  glutes, quads, adductors

Volleyball - triceps stretch, reach up back stretch, upper calf, lower foot

Cross-Country/Track - back side stretch, glutes, hamstrings, hamstrings, adductors, abductor, upper/lower calf, lower foot

Surfing - quads, adductors, abductor, upper + lower calf

Boat - back and sides of back

If you want personalized stretches to meet your goals, go to my “Book a Session” page to book your free private session!