I am 45 years old and play tennis three times a week. After several muscle strains I am now trying to increase my stretching to prevent future injuries. Are the benefits of warming up and doing dynamic stretching significantly decreased if I warm up at home and then drive 15 minutes to the court and immediately start hitting? In addition to warming up, is daily static stretching recommended? Thank you for any and all feedback.
dynamic and static stretching question
- Thread starter adam1970
- Start date
I have found that I feel better/play better and have more flexibility on the court when I do about 5 minutes of static stretching of the lower body (major muscle groups in legs and lower back) before I leave the house and about 45 min later do some dynamic stretches before I play tennis and then after my match I will do some more static stretches..
I try and do static stretches a couple times a day everyday of the week..
I try and do static stretches a couple times a day everyday of the week..
WildVolley
Legend
Why do you believe your injuries are due to a lack of stretching?
I tend to believe that static stretching before playing doesn't prevent injuries, but I can see it being a useful part of off court exercise and preparation. For example, I'm still trying to regain full mobility in my right ankle some years after a severe ankle sprain. I use both static and active stretching of the ankle as part of my rehab.
IMO, warming up is more important than stretching.
i recently started holding stretches for only 2 seconds at a time..I'm not sure if it will help you..so far i like it better than holding for longer periods http://www.smartstretch.com/
Tenniscomeback
New User
"Current research suggests static stretching may actually detract from the athlete’s speed and power if done just prior to performance. Apparently, the muscles are put into somewhat of a “relaxed” state and do not respond as efficiently. Static stretching is still recommended post practice or competition to aid in improving/maintaining range of motion and as part of a general cool down." The USTA Sport Science staff.
Before practice do some dynamic warm-up exercises (jogging with arm circles, side steps with arm crosses etc.) and run form drills ( a-skips, b -skips, etc.) <- its like dynamic stretching, do u do it at home?
for more visit http://www.usta.com/Improve-Your-Ga...trength_Training_and_Conditioning_for_Tennis/
Before practice do some dynamic warm-up exercises (jogging with arm circles, side steps with arm crosses etc.) and run form drills ( a-skips, b -skips, etc.) <- its like dynamic stretching, do u do it at home?
for more visit http://www.usta.com/Improve-Your-Ga...trength_Training_and_Conditioning_for_Tennis/
Tenniscomeback
New User
Its not about "how you feel", its about what is right, some basic rules. Man, its science.
For 8 years i wasnt doing any warmups before games, i felt ok,was never injuried , but that WAS NOT ok. There are some rules that should be respected. Its not a good advise to say " experiment and see how you feel", as i said i felt ok but so what, i was stupid.
sry for my english
First let me clarify my suggestion to the OP:
He performs his dynamic warmup, drives 15 min and immediately starts playing. I think that's ok.
I'm saying to leave earlier to get to the courts, perform his dynamic warmup and then start playing. See how which order if any, feels better for him.
I'm not sure what "rules" you think my suggestion broke.
Second, of course it is how you feel....your self awareness of your body's response to anything is more important than any "scientific" article or research conclusions.
Don't be deluded thinking that science has all the answers for each individual. I'm not saying to ignore science, just know your own body.
