When you wake up, you might feel stiff. It’s because your muscles are tight. Two powerful brain chemical systems work together to paralyze skeletal muscles during rapid eye movement sleep, or REM sleep. When your muscles are not in motion for a certain period, they tend to firm up. That’s why some scientists recommend stretching when you wake up.
Stretching is essential in your everyday life. It pulls and contracts the muscles to relax them. It’s recommended not to stretch cold muscles. It can lead to pulled muscles and tears. Warm-ups are used to warm up the body and muscles. Warm-ups include brisk walking, light jogging, jump rope, or any other total body movement. According to Brad Walker, there are many ways to perform a stretching exercise.
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When you do this type of stretch, you have to hold it for a certain amount of time. Scientists love this type of stretch because it gives the muscles time to stretch and relax. This type of stretching gets rid of soreness and cramps. Dynamic stretching is the opposite of static stretching. Dynamic stretching uses momentum to extend the muscle and stretch it out. They help prepare the body for the workout or competition. According to Margaret Alic, Dynamic stretching should follow a warm-up and static stretching should follow a cool down.
Although stretching is supposed to decrease the risk of injuries, it can also increase them. Using improper techniques can cause injuries as well. During static stretches, it is important not to bounce. Bounces in your stretching routines can cause small muscle tears that leave scar tissue, further tightening muscles, decreasing flexibility, and potentially causing pain (Alic). It can cause pulled muscles, tears, and strains. While during dynamic stretches, it is best to go at a confortable pace. Going to fast can cause muscle strains and tears. Even thought stretching uses force it should not
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This can cause bruising, swelling, and sometimes a dent where the torn is. After finding out his injury, he had to go through treatment and rehabilitation. It consists of: stem, R.I.C.E, and ultrasound therapy. According to Richard Cole, stem therapy uses two channels of electrical stimulation create a third current that penetrate the affected tissues with little resistance. This stimulation helps control pain and muscle contractions. An ultrasound is similar to stem, but it doesn’t use currents, it uses waves. Ultrasound uses acoustic energy at a high frequency. A continuous wave produces thermal effects. These thermal effects include increased blood flow, a reduction of stiffness and spasm, an increase in flexibility of tendon and joint capsules, and decreased pain (Cole). Our trainer also used R.I.C.E therapy on him. R.I.C.E is an acronym, which stands for: Rest, Ice, Compression, and Elevation. Where the R.I.C.E. regimen has been used immediately after the occurrence of an injury, it has been shown to significantly reduce recovery time (Walker, Injury). It is recommended to use this therapy for the first seventy-two hours of your
Sometimes the UCL will weaken and stretch (technically a sprain), making it incompetent. Other times a catastrophic stress will cause the structure to "pop" or blow out. The injury isn't tremendously painful, and it can be incredibly diffic...
Witvrouw, E., Mahieu, N., Roosen, P., & McNair, P. (2007). The role of stretching in tendon injuries. British journal of Sports Medicine , 224-226.
It can mean losing the chance to get that scholarship for young athletes, and it can also mean the end of those million dollar paychecks for those who have gone professional. A torn ACL can result in numerous surgeries, months of vigorous exercise and rehabilitation, and a sufficient amount of pain. It requires complete patience, as pushing too hard can result in further, more painful injuries. Even after all that, an athlete is not guaranteed he or she will ever be able to play sports again. The anterior cruciate ligament is the reason that the knee only has one pattern of movement.
Snap, crackle, pop. That is the horrific sound a baseball pitcher hears after throwing a pitch. The UCL tear used to haunt pitchers forever until 1974, when a man named Tommy John had a surgery to repair his UCL tendon and it was successful causing this surgery to transform baseball. Before his arrival, Tommy John Surgery was known as a “dead arm” injury (Tommy John Surgery). When doctors diagnose players with this injury, it’s no longer a total shock as today you are easily able to come back from this surgery as when 30 years ago, you couldn’t. In my paper I will talk about the basics of the injury, history of the UCL, ways to diagnose a UCL tear, and how to recover from Tommy John surgery along with some unbelievable facts about this distressing injury. This injury and surgery has revolutionized baseball and prolonged the careers of many great players in the MLB.
After the injury has occurred, the injured should see the family doctor or possibly a specialist to see if something is torn. The doctor will do some range of motion testing. Theses test are the Lachman, Dynamic extension and the pivot jerk.
There are many ways you can prevent injuries from happening before they do occur. Make sure you lift the right amount of weight to ensure that your body won’t wear down or you won’t injure yourself. Lifting more than you need to will only make your body worse. Using poor form can get you hurt quicker and easier than any other way. Make sure that you are using the correct form even if that means hiring a trainer or having a spotter. Workouts that you know can help because you will know the correct position. Workouts without machinery and weights have a lesser risk of hurting you. Cassidy says, “Years of intense workouts take a toll on your body..... Cartilage wears down and muscles, tendons, and ligaments can become less limber” (1).
attention. The Athletic Trainer will tell you to get the injury checked out by going to the hospital and
These types of injuries could take upwards to eighteen months to return to playing condition, and in this time an athlete will often fall behind in the sport that they love. This often causes the athlete to quit the sport they once loved because they can no longer truly compete amongst their peers. I know that there has to be a way to accelerate this process of recovery and get those athletes back on the field. This is where my passion for orthopaedics
Several articles describe the effects of warm-ups and stretching and whether they have a promoting or a diminishing effect on sprint performances.
After Swimming: Do 5 minutes of easy freestyle swimming and do full-body stretches for flexibility.
Orthopedic surgeons are responsible for mending and operating on the musculoskeletal system. “Orthopedics is a medical specialty that focuses on the diagnosis, care, and treatment of patients with disorders of the bones, joints, muscles, ligaments, tendons, nerves, and skin” (Career in Orthopaedics). Depending on the damage the patient has sustained determines how the orthopedic surgeon is able to correct the patient’s injury. In many cases there are multiple ways of correcting the patient’s injury such as; using medical, physical, and rehabilitative techniques to using complex surgical methods. “Typically, as much as 50 percent of the orthopedic surgeon’s practice is devoted to no surgical or medical management of injuries or disease and 50 percent to surgical management” (Career in Orthopaedics). The majority of surgeons, including orthopedic surgeons, prefer to choose the least invasive procedures such as; arthroscopy which is a technological advancement allowing orthopedic surgeons to use special cameras in order to diagnose and treat a joint with minimal cutting and trauma to...
The body was designed to perform a variety of tasks while actively using muscles. Sustained muscle activity robs the muscles of life giving blood flow. It is very important to actively stretch during breaks to flush out toxins that build up in the muscles that were used for sustained posture.
Quadriceps is a four headed main muscle that is used in almost all activities. its active in running, shooting receiving and many other activities. Stretching exercises dynamic and static ones are essential before doing any ball involving exercises. So that we improve range of motion and prevent yourself from getting injured. (Ayala, 2013).
Today, millions of people have discovered the benefits of stretching. Over the last years, studies have shown that people that live these active lives live fuller lives. In fact, studies show that a lack of physical activity directly relates to many major illnesses and death. Before the Industrial Revolution, people actually had to work hard to get their needed amount of movement. After the Revolution, it became a different story. People no longer needed to work physically to make a life for themselves. With this lack of movement came lack of flexibility. Now, everywhere you look, you see people out jogging, hiking, and playing golf, tennis, and other sports to stay active. The fitness trend is in; but it’s not a trend anymore. Now, it’s a way of life. Stretching is an important part of this way of life that many people leave out.
A warm-up activity is defined as a low-level activity that is completed prior to stretching and more strenuous exercise (Avest, 2010). The main purpose of a warm-up activity is to increase heart rate and blood circulation throughout the body. When blood circulation is increased throughout the body, a raise in body and deep muscle temperatures are elevated which in return heat up the muscles, ligaments and tendons in preparation for vigorous activity. Along with increasing blood circulation and body temperature, warm-up activities also helps one mentally and emotion...