Stretching Before a Match

[Limitless13]

Hey Guys, 

 

I ended up tearing up my knee last year partially because of my lack of flexibility. I was wondering, what kind of stretching routine are you doing before a match? 

 

Thanks, 

Sid

[RAP]

I tore my Patella tendon last year and lost most of season. My right knee will get very stiff. I workout so I incorporate flexibility exercises into my workout routines. This helps keep me flexible. However, if I’m really stiff I will do the following stretches outside of my exercise days as well.

Standing hamstring stretch, figure four, 90/90 stretch, butterfly stretch, knee to chest stretch, standing quad stretch, extended puppy pose and knee to chest. Keep in mind when you damage tour knee you also effect other body parts as well such as your hips and lower back.


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[RangerTrace]

I'm 50, so I try to stretch a little before every stage.   I focus a lot on my achilles tendons to keep from rupturing them.  I pulled one at an indoor match a couple years ago and it was horrible.

[Limitless13]

Thanks for the tips guys. I really don't want to blow up my knee any worse than it already is. Looks like I need to think about some yoga as part of my life. 

[RAP]

Curious, did you have surgery or Physical Therapy for your knee?


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[Limitless13]

Physical therapy and a bunch of electro-stim therapy. Worked pretty well ultimately. I was able to rehab a partially torn LCL/PCL in about 6 months. Thankfully, I have a very solid doc who helped me get things on track. 

[RAP]

That’s cool! I had 6 months of Physical Therapy after surgery. I had an awesome Surgeon and Physical Therapist. PT is amazing. I learned a lot about how the body works and the importance of strength and flexibility.


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[MattBaker5745]

It’s important to note that stretching before a match should be dynamic stretches not isometric stretches. As in you should be stretching through motion, do a few reps of slow squats, deep lunges, etc. You can google “dynamic stretches” and try them before your next match. Isometric stretching has little to no benefit especially when held longer than 20 seconds and should NOT be done before a match.

[Merldizzle]

On 5/15/2019 at 10:43 PM, MattBaker5745 said:

It’s important to note that stretching before a match should be dynamic stretches not isometric stretches. As in you should be stretching through motion, do a few reps of slow squats, deep lunges, etc. You can google “dynamic stretches” and try them before your next match. Isometric stretching has little to no benefit especially when held longer than 20 seconds and should NOT be done before a match.

 

Some use of yoga help with flexibility?

[MikeyScuba]

When I was doing martial arts when I was younger I had a hard time stretching on the Sat morning classes.  The evening classes weren't an issue.  It takes time for the body to warm up and loosen.  Given that most matches start early I would heed Matt's advice.  Just be careful.

[Triggerslapper999]

Dynamic stretching