🧘♀️Flexibility, along with speed, strength, speed-strength abilities, and endurance, is a key physical ability and is expressed in degree of movement that occurs at a joint [1]. At the same time, each training session places a negative impact on flexibility. ⛸Thus, an on-ice training session leads to a decrease in flexibility by 19% [3], 🏋🏻♂️a workout in the gym - by 13% [4]. This increases the risk of injury. 🤕In particular, the difference of >15% between the limbs [10], as well as lack of flexibility in general [2], are associated with increased injury risk.
Figures 1 and 2 show the most common methods of flexibility development, as well as the effects of their implementation.
Thank you!
References:
1.Матвеев ЛП. Теория и методика физической культуры. М: Физкультура и спорт, 543 с. (1991)
2.Thacker SB, et al. The impact of stretching on sports injury risk: a systematic review of the literature. Med Sci Sports Exerc 36(3):371-378 (2004)
3.Suits WH, O'Neil MM, Fogarty KJ. Acute Effects of Ice Hockey on Hip Range of Motion, Strength, and Pelvic Tilt in Competitive Male Players. Sports Health 16:616-621 (2024)
4.Мышцы в спорте [под ред. Йегер ЙМ, Крюгер К]. М: Практическая медицина, 425 с. (2016)
5.Konrad A, et al. The Accumulated Effects of Foam Rolling Combined with Stretching on Range of Motion and Physical Performance: A Systematic Review and Meta-Analysis. J Sports Sci Med 1;20:535-545 (2021)
6.Behm DG, et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab 41:1-11 (2016)
7.Dsouza CD, Kumar N. A study to evaluate the immediate effect of proprioceptive neuromuscular facilitation versusactive dynamic stretching during warm-up on 20-meter sprint in amateur soccer players. Int J Res Med Sci 12:1176-1181 (2024)
8.Smith CA. The warm-up procedure: to stretch or not to stretch. A brief review. J Orthop Sports Phys Ther 19(1):12-17 (1994)
9.Alemdaroğlu U, Köklü Y, Koz M. The acute effect of different stretching methods on sprint performance in taekwondo practitioners. J Sports Med Phys Fitness 57:1104-1110 (2017)
10.Knapik JJ, et al. Preseason strength and flexibility imbalances associated with athletic injuries in female collegiate athletes. Am J Sports Med 19(1):76-81 (1991)
11.Marek SM, et al. Acute Effects of Static and Proprioceptive Neuromuscular Facilitation Stretching on Muscle Strength and Power Output. J Athl Train 40:94-103 (2005)
12.Manoel ME, et al. Acute effects of static, dynamic, and proprioceptive neuromuscular facilitation stretching on muscle power in women. J Strength Cond Res 22:1528-1534 (2008)
13.Thomas E, et al. The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. Int J Sports Med 39:243-254 (2018)