Stretches & Dynamics

Dynamic and Static Stretches reduce the risk of sports injuries, such as shin splints, sprained ankles, etc.
  • See spreadsheet for list of Dynamics on the spreadsheets
Very Important Stretches:
  • Avoid Shin Splint
    • WebMD -- http://www.webmd.com/fitness-exercise/shin-splints
      • How to Prevent Shin Splints:  To prevent shin splints, you should:
        • Wear shoes with good support and padding.
        • Warm up before working out.
        • Work to maintain and improve the mobility in your ankles and hips.
        • Stretch the muscles in your legs, especially after workouts.
        • Work to maintain and improve strength in the stabilizing muscles of your hips and ankles.
        • Stop working out as soon as you feel pain in your shins.
    • Mayo Clinic -- http://www.mayoclinic.org/diseases-conditions/shin-splints/basics/definition/con-20023428
      • To help prevent shin splints:
        • Choose the right shoes. Wear footwear that suits your sport. If you're a runner, replace your shoes about every 350 to 500 miles (560 to 800 kilometers).
        • Consider arch supports. Arch supports can help prevent the pain of shin splints, especially if you have flat arches.
        • Lessen the impact. Cross-train with a sport that places less impact on your shins, such as swimming, walking or biking. Remember to start new activities slowly. Increase time and intensity gradually.
        • Add strength training to your workout. To strengthen your calf muscles, try toe raises. Stand up. Slowly rise up on your toes, then slowly lower your heels to the floor. Repeat 10 times. When this becomes easy, do the exercise holding progressively heavier weights. Leg presses and other exercises for your lower legs can be helpful, too.
    • Stretches -- https://www.youtube.com/watch?v=Z2G5WCJBpps

  • Avoid Ankle Sprain, Strain
    • WebMD -- http://www.webmd.com/fitness-exercise/ankle-injuries-causes-and-treatments
      • The National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends the following steps for reducing your risk of an ankle injury:
        • Avoid exercising or playing sports when you are tired or in pain.
        • Keep muscles strong by eating a well-balanced diet.
        • Maintain a healthy weight.
        • Try to avoid falling.
        • Wear shoes that fit well and that are appropriate for the activity you are doing.
        • Don't wear shoes that have heels worn down on one side.
        • Exercise every day.
        • Maintain the proper conditioning for whatever sport you are playing.
        • Warm up and stretch before exercising or playing a sport.
        • Wear the proper equipment for whatever sport you play.
        • Run on flat surfaces.
    • Mayo Clinic -- http://www.mayoclinic.org/diseases-conditions/sprains-and-strains/basics/definition/con-20020958
      • Factors that may reduce the chance of sprains and strains include:
        • Proper conditioning. Proper conditioning can strengthen muscles and reduce the likelihood of injury.
        • Rest.  Rested muscles are more likely to provide good support for your joints. When you're tired, you're also more likely to succumb to forces that could stress a joint or overextend a muscle.
        • Proper warm-up. Properly warming up before vigorous physical activity loosens your muscles and increases joint range of motion, making the muscles less tight and less prone to trauma and tears.
        • Environmental conditions. Avoiding slippery or uneven surfaces can reduce the risk of injury.
        • Proper fitting equipment. Proper fitting and well maintained footwear or other sporting equipment can reduce the risk of a sprain or strain.
    • Avoid Heal Pain
    • Snapping Hip Syndrome
    • Stretches -- https://youtu.be/OD-p1mwqsH4?t=3m27s
      • Various static stretches -- Squats, Lunges, Calf Raises
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