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10/1/2024 0 Comments

Static Stretching vs. Dynamic Stretching

By: Samantha Ilas CAT(C)

At Insahyu Ltd. Clinic - our AT’s often ask their patients if they stretch and if they can demonstrate how they stretch (if the patient does stretch).

As Athletic Therapists, we ask many questions regarding a patient’s stretching routine

Here are some examples of why we want to know more about those stretches:

to see if the stretch is being performed correctly
is the stretch being performed
stretching the correct muscle they want to stretch
correct form as needed
provide alternate or modify the stretches
are they performing the correct type of stretch?
are they holding the stretch long enough?

Continue reading the blog post below to learn about Static and Dynamic Stretching.

Let’s begin with some definitions and background information

Flexibility = “the ability to move a joint or series of joints through full, unrestricted pain free range of motion” (Higgins, 2011).

Stretching = “any therapeutic maneuver designed to increase soft tissue mobility” (Higgins, 2011).

The Stretching Techniques listed below are used for Flexibility training:

Static Stretching
Dynamic Stretching
Ballistic Stretching
Proprioceptive Neuromuscular Facilitation (PNF) Stretching

Note: only 1. Static Stretching and 2. Dynamic Stretching are discussed in this blog post

1. Static Stretching
= passive + sustained movement BEYOND tissues normal range of motion

performed by practitioner, partner, or patient
slow + controlled

Parameters:

Frequency: daily; and usually used AFTER sport or physical activity
Intensity: Discomfort is ok (NO pain should be felt)
Repetitions: 2-3x
Hold: 30 seconds (each repetition)

2. Dynamic Stretching (e.g. arm circles + leg swings)
= actively moving joint(s) quickly through normal range of motion (DOES NOT go beyond limits)

multidirectional + NO static / hold phase
gradually increase speed of movements
increases blood flow to tissues

Parameters:

Frequency: used BEFORE sport or physical activity
Repetitions: 8-10x + increasing gradually the speed of movements

Before stretching (regardless of the type), here are some examples of Contraindications* to stretching:
*reasons not to stretch because it may be harmful to patient*

Acute Injury
Fracture (recent or unhealed)
Sharp Pain when performing stretch

Need help with your dynamic stretching routine? Or Are you interested in learning more about the other stretching techniques?

Regardless of what the question(s) are book an appointment with one of our Certified Athletic Therapists at Insahyu Ltd. because we’re always happy to help + love educating our patients!

Either call the clinic at 204-885-9292 or book online: https://insahyu.juvonno.com/plogin.php

See you soon,
Team Insahyu

Reference:
Higgins, Michael. Therapeutic Exercise: From Theory to Practice. F.A. Davis Company, 2011.

You might also like:
The Benefits of Stretching

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7/28/2024 0 Comments

Summer Stretchin'

By: Samantha Ilas CAT(C)

It’s Summer Time - Are you going on a road trip or vacation?

These things have something in common - the mode of transportation you choose to your destination requires sitting and may involve sitting for long periods of time.

Try these stretches to help decrease any aches or pains felt from sitting.

Stretching Tips:

Slowly work into the stretch, you should feel discomfort and NOT pain (STOP, if pain is felt)
Hold each stretch for 30 seconds and repeat on other side
3 repetitions (can be done throughout the day) x 1 set

Standing Glute Figure 4 Stretch

Instructions:

Find an elevated stable surface where you can rest your leg comfortably
Place the outer edge of your Left shin on the surface, creating a “4” shape
Lean forward until stretch is felt in Left glute (elevated leg)

Standing Hamstring Stretch

Instructions:

Stand up straight in front of a stool
Place your Left heel on the stool while keeping leg straight and pull your toes towards shin
Keeping your torso upright, lean your body slowly forward over your Left leg while keeping your knee straight, until you feel a stretch behind your Left thigh

Standing Calf Stretch

Instructions:

Stand in front of a wall and place both hands straight in front of you on the wall (at shoulder level)
Place Right leg forward close to the wall and Left leg behind
Keep heels on ground, slightly bend Right knee and keep Left knee straight (Left calf is being stretched)
Keep torso upright and push hips forward until stretch felt in Left calf

Kneeling Hip Flexor Stretch

Instructions:

Kneel on Left knee with Left foot flat on floor
Place Right foot in front of body to create 90 angle (you can place your right hand on your right knee for support)
Tuck pelvis in and keep your back straight
Slowly lean forward until you feel gentle stretch in front of Left thigh

Have chronic pain or need a customized stretching plan for your tight spots? Book your appointment with one of our athletic therapists at insahyu.juvonno.com/plogin.php or call us at 204-885-9292.

Be sure to follow us on Facebook, Instagram, and YouTube.

You might also like:
March Madness: Triple Stretch Routine for your lower body
Hip Health Hooray!!! Stability vs. Flexibility
The Benefits of Stretching

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6/17/2024 0 Comments

Scope Of Athletic Therapists In A “Field” Setting

Many people may be aware of how Athletic Therapists can help and treat individuals in a private clinic setting but may not be aware of what an AT’s role is while working with a sports team.

Athletic Therapists can work with any and all sports teams such as baseball, basketball, hockey, along with individual sports such as gymnastics, wrestling, and swimming. ATs are trained to help athletes of all skill levels and provide an elite level of care. Athletic therapists can provide front line injury assessments and continue care all the way through the individual’s recovery and return the athlete to their maximum performance.

AT’s can also be certified First Responders; quickly and effectively managing life and limb threatening injuries. Concussion assessment and management is also a skill that Athletic Therapists are specialized in.

Some of the many other ways AT’s can help with a sports team include running effective warm-ups prior to games and practices and cool-downs after a game to promote a healthy recovery. Athletic Therapists are trained in taping and bracing for injury management and prevention.

Athletic Therapists are experts in injury assessment and rehabilitation and provide immediate care and reconditioning for all active individuals in a private clinic setting as well as with any sports teams. Next time you see an AT on the sideline at your favourite sporting game, know that your team is safe and well cared for.

You might also like:
An Outline of an Initial Assessment Athletic Therapy Appointment
Dry Needling: another treatment method for your injuries

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I required athletic services when I tore my ACL playing ultimate frisbee, Mel assessed my injury and immediately began treatment. She helped me get back to playing before surgery and continued treatments post surgery. Mel has helped me with my flexibility, preventing future injuries, and increasing my mobility and effectiveness on the playing field. I have the upmost respect for Mel Talastas and I couldn't have come this far without her! Mel has my highest recommendation."
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Static Stretching vs. Dynamic Stretching

Summer Stretchin'

Stretching Tips:

Standing Glute Figure 4 Stretch

Standing Hamstring Stretch

Standing Calf Stretch

Kneeling Hip Flexor Stretch

Scope Of Athletic Therapists In A “Field” Setting

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Unit 14 - 395 Berry Street, Winnipeg, MB R3J 1N6
Tel: 204-885-9292 - Email

Athletic Therapy Winnipeg~ Rehabilitation~ Sports Injury~ Workplace Injury~ Motor Vehicle Accident~Massage Therapy~MPI Claim~WCB Claim~Reconditioning

YOUR CART

BLOG

Static Stretching vs. Dynamic Stretching

Summer Stretchin'

Stretching Tips:

Standing Glute Figure 4 Stretch

Standing Hamstring Stretch

Standing Calf Stretch

Kneeling Hip Flexor Stretch

Scope Of Athletic Therapists In A “Field” Setting

Author

Categories

Archives

Location

What Our Clients Are Saying

Contact Usphone: 204-885-9292

Subscribe Today!

Insahyu Ltd. Unit 14 - 395 Berry Street, Winnipeg, MB R3J 1N6 Tel: 204-885-9292 - Email

Athletic Therapy Winnipeg~ Rehabilitation~ Sports Injury~ Workplace Injury~ Motor Vehicle Accident~Massage Therapy~MPI Claim~WCB Claim~Reconditioning

Contact Us

phone: 204-885-9292

Insahyu Ltd.
Unit 14 - 395 Berry Street, Winnipeg, MB R3J 1N6
Tel: 204-885-9292 - Email