PURE PERFORMANCE | BODY
THE FACTS ABOUT
FOR SPORTS PERFORMANCE
BY BRITT CALING
T
he importance of a regular stretch
program in maintaining a wellbalanced, flexible body is well
recognised by health professionals
and exercise scientists worldwide,
however, not every athlete needs to
stretch every muscle or even every day. So,
how do you know if you need to stretch to
improve your sports performance?
The concept of “Stiffies” versus “Floppies”
This concept was developed in 1995 by
physiotherapist Anna-Louise Bouvier
based on each individual’ s inherent level
of flexibility, stability and strength (for
more information, search Google for
“Physiocise”).
The essence of this concept is that
flexibility varies between individuals
and even between different joints in the
same person. Factors such as age, weight,
lifestyle, abnormal biomechanics (how our
joints and muscles work) and prior injuries
can all play a role in these differences.
Another big factor determining flexibility
is genetics.
To outline the concept, “stiffies” are
people who are made-up of genetically
stiffer tissues (their tissues likely have more
collagen content). They have stiff joints
and muscle tissue and have generally
poorer flexibility. These “stiffies” athletes
have to work harder at maintaining
flexibility and soft, healthy muscle tone.
“Floppies” are people that genetically have
been given loose, flexible tissues (they
likely have a higher content of elastin in
their tissues).
“Floppies”don’ t have to stretch much
(if at all) to maintain really good flexibility
and have amazing joint flexibility (you
know those ‘ double-jointed’ people
doing the party tricks like putting their feet
behind their head). Floppies usually have
soft, supple muscle tone.
And then there are “flippies”- these
people are usually floppies but with stiff
areas or joints that may come and go.
Put simply, Stiffies nearly need to stretch
regularly, while Floppies may not need to
stretch at all, and Flippies should stretch
only their specifically stiff body regions.
Physios now recognise this
individualised need for stretching and any
stretch program should be tailored to your
needs based on you, the biomechanical
demands of your sport, your level of
participation and previous injury history.
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The performance benefits of stretching
Stretching is a combination of techniques
used to relax and lengthen muscles in
order to increase flexibility. A stretch
program that has been designed to suit
your individual body and needs may have
a number of benefits:
- Most sports require a certain amount
of flexibility and joint range of motion
in specific body regions to allow you to
achieve ideal technique. Better technique
equates to better performance and
reduced risk of injury. It is important that
you or your Sports Physio understand the
flexibility requirements of your sport and
then try to address any deficits in flexibility
you may have.
- Improved flexibility in the right areas
also results in better posture and reduced
pain from poor posture
- Many of our body’ s tissues naturally
get stiffer as we age, so regular stretching
will help reduce some of the age-related
tissue symptoms
- Stretching may help to reduce delayed
onset of muscle soreness that results from
unaccustomed activity (although research
suggests that a thorough active cool-down
is best to minimise this)
- Stretching for recovery can be a
relaxing experience and can help in
mental recovery from sports and activity.
Should I stretch in my warm-up?
A stretch program is not the same as a
warm-up. A warm-up is a combination
of sports specific exercises of increasing
intensity aiming to raise the temperature
of muscles and tissues thereby increasing
the tissue’ s ability to withstand the stress
and strain of activity.
A warm-up also aims to improve
coordination and concentration, as
well as prepare the heart and lungs
for the demands of the activity. Static
(stationary or held) stretching may be
one component used early in a warm-up,
while dynamic (movement through range)
stretches should be used throughout your
warm-up to prepare the tissues for the
flexibility requirements of activity.
There is no evidence to support the
theory that static stretching immediately
before exercise prevents injury.
A good warm-up, appropriately
designed training programs, and
correct technique is far more important
in preventing injury & improving
performance.
"A STRETCH PROGRAM
IS NOT THE SAME AS A
WARM UP."