The Benefits of Flexibility Training

By increasing this joint range of motion, performance may be enhanced and the risk of injury reduced (3,4). The rationale for this is that a limb can move further before an injury occurs.

Tight neck muscles for example, may restrict how far you can turn your head. If, during a tackle, your head is forced beyond this range of movement it places strain on the neck muscles and tendons.

Ironically, static stretching just prior an event may actually be detrimental to performance and offer no protection from injury (5,6). The emphasis is on "may" however, as a closer examination of the scientific literature shows that effects are often minimal and by no means conclusive.

Muscle tightness, which has been associated with an increased risk of muscle tears (7,8), can be reduced before training or competing with dynamic stretching. For this reason many coaches now favor dynamic stretches over static stretches as part of the warm up.

Competitive sport can have quite an unbalancing effect on the body (9,10). Take racket sports for example. The same arm is used to hit thousands of shots over and over again. One side of the body is placed under different types and levels of stress compared to the other. The same is true for sports like soccer and Australian rules football where one kicking foot usually predominates. A flexibility training program can help to correct these disparities preventing chronic, over-use injury.

Of course, a more flexible athlete is a more mobile athlete. It allows enhanced movement around the court or field with greater ease and dexterity. Some other benefits may include an increase in body awareness and a promotion of relaxation in the muscle groups stretched - both of which may have positive implications for skill acquisition and performance

Sports injuries and rehabilitation, training, and performance.

Here you’ll find expert advice about injuries and rehabilitation, suggested training routines, and recommended performance techniques for all kinds of sports.

To get started, simply choose your sport below and discover ways in which you can improve your sporting injuries, training and performance.

For more expert advice about injuries, treatment and exercises, take a look at our Treatment Room and Exercise Finder.

Football

Football can cause all kinds of injuries, usually because of poor or non-existent training and performance techniques. Understand how football injuries happen and how they can be treated, as well as various techniques for improving training routines and performance levels. Take a look at our recommended products for treating football injuries and complementing fitness workouts.

Rugby

As such a high impact sport, rugby players tend to experience injuries on a regular basis. The rough tackling and handling of the ball, and sudden bursts of sprints can cause a variety of injuries. Take a look at our advice about the common rugby injuries and how you can treat them, as well as some traditional and more unique training and performance techniques.

Cricket

Maintaining high endurance levels and maximising upper body strength is key to improving your fitness and performance levels in cricket. Cricket requires players to endure long periods of rest, so emotional and physical factors are important. Take a look at different cricket injuries, and our recommended traditional and unusual training and performance routines.

Golf

Many people enjoy playing golf as a past time, as well as in more competitive environments. Many golf injuries are caused by poor swing mechanisms, with wrist, shoulders and backs commonly injured. Read our expert advice about how to treat golf injuries, recommended golf training and how to improve your golf performance.

Cycling

Many people enjoy going out for a bike ride, either to maintain fitness or for a bit of fun, but cycling can also cause many injuries. Read our recommended cycling training techniques to increase your fitness levels and reduce the risk of injury, as well as ways to improve your performance.

Tennis

Whether you play tennis for fun or in a more competitive environment, you will probably have experienced a variety of injuries. Take a look at our advice about tennis injuries, treatment and prevention, as well as recommended training performance techniques.

Swimming

Swimming doesn’t carry as high a risk of injury as other sports, such as rugby and football. Ensuring efficient and effective training is important in swimming, as is find ways in which is maximise your fitness and performance levels. Read our advice about swimming injuries, and suggested training and performance methods.

Running

Running is such a popular sport, whether it’s competing or simply going for a leisurely jog, but that also means that injuries are common. Effective training is important in reducing the risk of injury and improving performance techniques can help to make running easier and more enjoyable. Take a look at our running injury, training and performance advice.

Gymnastics: Injury, Prevention, Treatment - A Brief Overview 

In every sport--not just gymnastics--there stands the risk of injury, no matter how adept or flexible your gymnast happens to be. The sport requires a lot of psychological and physical preparation, in part because it is extremely rigorous, and in part because it demands a higher level of skill than most other sports. The complexity that routines entail increases the risk of painful injury and fatigue if proper preparations are not taken to ensure all-around safety.

The most common injuries to the body are those to the ankles and feet, the lower back, knees, hands, and wrists. These can be due to overuse or simple stress. The lower body injuries are generally because of unbalanced landings, while the back experiences strain when insufficient stretching has been performed. Scrapes and bruises are to be expected, even if your gymnast is properly attired -- so simply be prepared. Any injury to a gymnast’s body can be detrimental to his or her performance in the future. Stiffness can result from lack of use of a limb or of the back if he or she is put out of the game for too long--that is, if the injury is serious. For the most part, as a parent, you will have to deal with less serious injuries (hopefully), and you will not need to visit the doctor’s office to have them treated.

In any case, the best course of action is indeed prevention. The standard safety measures in any sport are simple and easily implemented, most especially for gymnastics.

First, you will want to make sure that your gymnast wears the proper clothing. If he or she has long hair, tie it back, braid it, or otherwise secure it. Do not allow them to wear clothing that is too loose or baggy and conducive to tripping. Remove all jewelry. Rings, for instance, can be caught on swelling fingers if one is sprained. Earrings can be torn from earlobes or carteliage in a mishap.

Then, make sure that you and your gymnast takes stock of the surroundings. Wires from equipment can trip or cut; running into poles or other gymnasts can be a disaster. To trip on a mat that is higher than the current surface might be painful.

Next, have them warm up. Warmups are vital to any sport, and every gymnast, whether they are a preschooler or a professional, should do them before starting any strenuous activity. This includes jogging, speed walking, and stretching -- anything to get the blood moving and the heart pumping. Believe it or not, a good stretch decreases the risk of a strained or pulled muscle, and it actually feels good. If you’re training with your young gymnast at home or otherwise on your own time, it’s advisable to be a good role model and join them in their warm-ups. Turn on some music and move too. It’s a triple plus: you’ll be showing her or him how to properly warm up, that you are interested in what they are doing, and you will be getting your heart rate going strong too.

When your gymnast is out on the floor, make sure that he or she takes breaks for water frequently. Hydration is key to good health. If he or she is sweating profusely, dehydration is possible, and that too can be a disaster waiting in the wings.

Beyond all of the hazards of gymnastics, there is treatment for any injuries received. Of course, if your gymnast is injured severely, a doctor visit might be the best idea -- or even the emergency room. However, that is simply common sense. On the other hand, if your child is not injured severely, you may wish to take care of him or her yourself.

But whatever you decide to do, please understand I am not a doctor and you should always consult your family doctor if you have any problems or concerns.

For sprains, strains, bumps and bruises, you should use ice for the first twenty four hours. Ice cubes in a plastic bag with a facecloth or a hand towel wrapped around the bag itself is sufficient if you do not have a medical ice pack. Never place ice directly against skin - and never ice for more than twenty to thirty minutes at a time.

Three or four times in the first day after the injury should be sufficient. After that, gentle heat compresses will help to relax any muscle spasms or pain that isn’t taken care of with some kind of pain reliever (consult a doctor before giving your gymnast ANY medication).

Hopefully, you’ll never have to deal with injuries -- but remember, prevention is better than anything else. Keep this in mind and be safe.