Increasing Blood Flow Before Training

Over 30% of injuries reported at sports injury clinics are related to the musculoskeletal system. Both recreational and professional athletes report moderate to severe muscle injuries, which can hinder mobility in many cases. At least 15 minutes of gentle, dynamic stretching both before and after a workout is ideal for lowering the risk of injury and maintaining bodily health. While stretching cannot provide overnight results, recent research shows that flexibility lowers the overall risk of injury or muscle tear. Stretching correctly and safely means focusing on timing, symmetry, and easing off when it becomes painful.

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Staying flexible

Regularly stretching can help develop flexibility and boost the joint’s range of motion. Flexibility can provide faster wound healing, better blood flow, stronger muscles, and increased stamina for everyday activity. Although stretching is no magic bullet, research suggests that gentle movement benefits the body. A warm-up provides a protective mechanism in the muscle minimizing risk of injury by increasing blood flow. Stretching is a type of warm-up that helps prevent injuries. Some stretching exercises include lunges, deep knee bends, planks and push-ups.

Seize the moment

Reaping the benefits of stretching takes time. Results may become apparent after at least 2-4 weeks, but only if you stretch at least 5 days a week. People who consistently stretch every day for a year enjoy lower rates of injury and better athletic performance. Increasing blood flow through a simple activity like 30 minutes of walking daily will help improve cardiovascular health and aid weight loss. People who are active daily through walking, stretching and cardiovascular exercises are less likely to have sports-related injuries than weekend warriors that only play a sport once a week.

One side and then the other

When beginning daily stretching, balance is essential. Flexibility depends largely on genetics and hereditary qualities. Developing symmetrical flexibility on both the left and right sides of the body will ensure better posture and smoother movements. In addition, consistent movements throughout the body help athletes maintain muscle health while keeping injury-prone one mobile.

Listen to your body

To limit the risk of sports-related injury, any stretching program must focus on increasing muscle capacity and performance. Begin each stretch gradually until arriving at a point of pressure. All stretches should provide sensation but should not be painful. Hold each pose for a goal of up to 20 seconds.

Limiting future sports injuries

With thousands of muscle injuries happening every year, daily stretching is recommended as a proactive solution. Professional and recreational sports alike can benefit from a few minutes of stretching after vigorous exercise. While a single day of stretching does not provide significant benefits, research shows that regularly stretching will help keep patients healthy and fit. Before committing to a daily stretching routine, one should consider timing, symmetry, and ability to maximize benefits while limiting risk.

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