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Using Stretches To Avoid Sports Injuries: Part 2

In our last post, we discussed why pre- and post-workout stretches are so essential to sports injury prevention. We also noted that you should prioritize stretches based on the parts of the body that were exerted the most during your workout. But if you don’t have the knowledge and technique to successfully stretch, you’re likely to end up with a sports injury eventually. Here are some basic stretches to try before and after your next workout.

Lunges:
Lunges are a simple and effective stretch for getting the entire body ready for any type of workout. Just kneel on one knee and flex so that your other leg is forward and at a right angle. Then, lean forward and hold for about 20 seconds to feel the full stretch in your thigh. Make sure you’re doing lunges on both legs before and after your workouts for maximum effect.

Side lunges are also a viable way to increase flexibility and reduce sports injury risks. To do the side lunge stretch, just stand with your feet apart, bend one leg at a time toward the knee, and hold for 20 seconds.

Standing Quads:
Standing quad exercises are great for stretching out the full thigh area as well. To do this basic stretch, stand up and hold onto a wall or piece of furniture for support. Reach behind your back and grab your foot so that it is raised behind you. Keep the knees together and pull your foot into your back — you should feel a full thigh stretch as you make this motion. Hold the stretch for at least 20 seconds and switch to the other leg.

Ultimately, getting in the habit of pre- and post-workout stretches is the best way to protect against injury. About 80% of adults will experience low back pain at some point in their life (According to the National Institute of Neurological Disorders and Stroke), but whichever type of chronic pain you’re suffering from, making a visit to a physical therapy professional may be the help you need to learn about the pain treatment options you deserve. For more information about acupuncture pain treatment or treatment for foot pain, contact Platinum Health Center.

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