I think that by using correct stretching consistently over time (not into excessive pain or passive tissue damage) combined with strength in full range of motion. The ligaments and joint capsule, along with the alignment of the ball on the socket, create what is known as the passive structures or stabilizers. 2014 Jun;29(6):636-42. doi: 10.1016/j. 1) increase ankle range of motion and Why Do So Many Gymnasts Struggle Even When They Stretch Daily? These gymnasts were born this way. Your legs should be at a 90 angle. ISJPT 9(6) 2014. (2, 5). In this situation, if the gymnast can not access their full range of motion against gravity alone,I see no justification for adding additional ankle weight resistance and allowing swinging momentum to reach the desired end range of motion. I will say take these research studies with a grain of salt due to their methods, smaller sizes, and sometimes using cadavers as subjects. Gymnasts partake in stretching every day for months on end, so we cant conclude that changes in muscle tissue over time are not occurring. 2016. CEO/Founder of SHIFT Movement Science. J Strength Cond Res. Optimal Management of Shoulder Impingement Syndrome. From looking at self- myofascial release and manual therapy literature reviews, this is thought to be through changes in perceived soreness, neurological relaxation, and possibly blood flow / water content shifting within the muscle. Harvey L, Herbert R, Crosbie J. As a younger coach and medical provider, I absolutely did not study enough and use proper flexibility methods. For choreography or specific drills this may be very appropriate. The traditional model of gymnastics typically involves twenty to thirty-minute time periods where static stretches are held, active flexibility drills are done, or specific exercises are repeatedly done in high volume to gain range of motion. J Bodyw Mov Ther. Surgical tubing also works, but again the tubing needs to be quite stiff. The important point here is that we must remember that changes in flexibility come about from slow, consistent, and patient application in training. significant difference (p > .05). Take them to a qualified medical professional for an assessment. Beam, Parallel Bar, High Bar Technique Drills for Handstands of Behind the back motions (male gymnasts), When this circuit approach is done with an idea of consistency over intensity, followed by proper gymnastics technique or strength programming, I think it has a substantial effect on long-lasting. For 12 Weeks, 2 days a week and 90 min. Why Do Gymnasts Lose Flexibility In The First Place? Although I highly encourage people to review it and read the evidence for themselves, their thoughts follow in line with the ideas noted above related to changes in sensation or tolerance of stretching, rather than true muscle tissue changes. Gymnasts practice up to 30 hours a week and have regiments full of conditioning and exercises. Many great studies have outlined how hip ligaments and labrum may get strained at very end ranges that are unprotected or repetitively subjected to high force (as seen in several gymnastics skills). North Am J Sports Phys Ther 1(1):1631, 2006. This allows for more inherent weight-bearing stability but may limit the natural mobility the hip can achieve. I more hope to highlight that assuming ongoing pain reports are no big deal and can be trained through, rather than thinking critically about the situation, can be very problematic. So think about this for a second. 2014 Jan;28(1):61-8. doi: 10.1519/JSC.0b013e3182956569, Peacock CA, et al. Although this does happen in gymnastics, there are many times when this is inaccurate and dangerous. The research definitely leans towards changes in the nervous system being the primary reason, especially in the short term. Helpful or Not? Many gymnasts may be limited by their bony alignment, differently shaped hips, or less mobile capsule/ ligaments. There are some times when we are aiming to just get the body going, and other times when we are looking to truley increase joint range of motion. I am incredibly grateful for all the research they have conducted. Anyone experiencing pain, discomfort, abnormal sensation, or other symptoms should stop immediately from any advice offered and seek formal medical care. These ligaments more specifically are the medial and lateral arms of the iliofemoral ligament and the pubofemoral ligament. One example of this would be replacing a commonly used shoulder stretches for overhead handstand flexibility in training. The Relationship Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. Second Edition, 2009. Those looking for more research related to ACL tear mechanisms can start by following this link here. The search was conducted on PubMed, WOS, Scopus, Sport Discus and Google Scholar databases, and . I know some coaches worry that excessive static stretching or foam rolling before training may negatively impact strength or power output, based on concerns or some research findings. It does not look nearly as impressive of a motion, but it is very specific to the goal we are trying to achieve of affecting the active structures while minimizing excessive stress on the passive structures. Readers are encouraged to only operate within their scope of practice. They include rope, hoop, ball, clubs, and ribbon. Cur Rev Musculoskelet Med. It may very well be a minor strain. The biggest concern I have withthe use of ankle weights is related to two concepts ofhipimpingement and hip instability. This is usually why they were noticed as a good candidate for competitive gymnastics, as they naturally had full splits and bridges. Dave One of the most effective methods that I have come up with to increase flexibility, make changes stick, and not risk injury with aggressive stretching techniques is to work in complexes rather than performing only static or dynamic stretching. Every young childs body has certain unique characteristics that may predispose them to success in certain sports. It is not always about the length of the muscle at one spot like the hip or shoulder that makes everything goes right. Underlying bony hip anatomy (retro or ante verted femur or acetabulum, depth of hip sockets, boney leg length discrepancy), Glute and deep hip rotator strength on the front and back leg, Neural tension in sciatic, femoral, piriformis, and quadratus femoris nerve, Lack of protective guarding against tissue injury, Coordinative dynamic stability of hip and core muscles, Underlying bony shoulder anatomy (retro or anteverted humerus or glenoid, depth of shoulder sockets), Pectoralis major and minor muscle extensibility, Thoracic spine extension and rotation joint mobility, Lower cervical retraction and rotation mobility, Forearm and wrist extension mobility for proper stacking, Thoracic outlet neural compression and extensibility, Coordinative dynamic stability of rotator cuff, scapular, and larger prime mover muscles, The ability to create whole body tension that optimizes storing energy within the bar bending, Tapping mechanics of hollow arch kicking, Finishing hollow position to carry momentum over the bar Enough repetitions to maintain technique memory, Warm Up Prepare the available flexibility athletes have, and prepare the body for training, Flexibility Circuits Look to increase joint flexibility or mobility through step by step circuits (more below), Cool Down Help the body slowly ramp down into recovery mdoe following a hard training session. This is especially true when notallowing compensation from other body parts or excessive swinging for momentum. You can read more about hamstring apophysitis here (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322373/) and shoulder impingement syndromes here (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945046/). Typically not a time to increase joint motion, as the body is usually in a very high-stress state and has just taken a lot of training volume, A naturally hypermobile type genetic structure, and shallower hip joints (acetabular dysplasia), Proper spinal control, alignment and awareness that does not stress the lower back or hip joints excessively, Adequate muscle length in the hip flexors, quads, hamstrings, and groin, Adequate muscle strength in the core, glutes, deep hip stabilizers, and rotator muscles to safely support the hip joint, Adequate full range control and strength for the central nervous system to allow leg motion to occur safely, Consistent training and regular use of newly acquired motion to transfer motion to skills in the long-term, Proper mental and psychological developmental/maturity of the athlete to actively be engaged in the training, know normal versus abnormal levels of discomfort and consistently work to seeing progress, Skendzel, et al. Chances are the toe points stretch is further lengthening tendons, ligaments, and the ankle joint capsule. Assisted hamstring stretch. A complex typically includes these steps (I will offer links to videos below), Pre Test Screen The hip is a bit opposite of this, having a deeper socket with more joint congruency. Register for the SHIFT Gymnastics Newsletter for Email Download Link. I will offer basic concepts from them in the coming paragraphs as it relates to injuries but cant stress enough how valuable the articles or textbooks mentioned were to me over the past five years. This is not always the case, but the vast majority of young gymnasts fall into this category once you move past the recreational level. This is an expected part of trying to gain flexibility, to a certain degree. For me, it takes a minimal amount of time and does not seem to have too many negative effects when correctly implemented. The analogy I use with people from a coaching background is to compare it to the giant swing and the necessary components to complete the skill. Microinstability of the Shoulder in the Overhead Athlete. This concept simply means the passive structures like the ligaments or joint capsules tend to be already very lax and they naturally may have much less stiffness throughout their body. Naturally tall kids may do well in sports like basketball or volleyball. For example: I do not mention this long list to make people feel uneducated. Effect of PNF stretching training on the properties of human muscle and tendon structures. Thomas E., Bianco A., Palma A. (46-48). Other more naturally stiff individuals who excel in other sports may have a tighter shirt sleeve. Konrad A, Gad M, Tilp M1. Gymnastics training itself may create a position where a gymnast acquired more hypermobility with jumping/lading forces but also the large emphasis on mobility. The hip stretch routine below is a sequence of exercises designed to help you overcome the most common restrictions so that you can start moving the way you want and need to. Open Access Journal of Sports Medicine 2014:5 13-24, Edwards SL, Bell JE, Bigliani LU. (41-42, 44-45). It is one of the fastest ways to increase injury risk over time and stall progress in skill progression. With slightly more difficult exercises and higher volume, the workouts are still only up to 45 minutes in duration. Many medical assessments can be used to determine why a gymnasts hip, shoulder or spine may not have the range of motion needed to achieve a full handstand, split, or bridge. They also claim it helps following hard workouts or on light training days to recover. I do not mean to suggest that this shoulder stretch will cause injury in a gymnast and should never be used. The strips are cut in sections approximately 5'6" in length (approximately 170cm). In Cardinale M, Newton R, Nosaka K,Strength and Conditioning: Biological Principles and Practical Applications. We are not aiming to ramp the body up for a training session or work hard to gain flexibility and train skills. Draovitch P, Edelstein J, Kelly BT. 2015. Traditional forms of these stretches may contribute to the development of an injury. These are the muscles themselves, to a small degree the tendons that connect muscles to bones, and largely the nervous system. Does it make sense to take a gymnast who go theirinjury in the first place by rolling her ankle down and in and stretch the down portion more? Everyone in gymnastics should understand that there are many subcomponents of split, overhead handstand, or behind the back patterns that must be worked on. When this acquired excess in joint laxity is paired with a lack of strength, lacking technical development, high repetition, and fatigue in not fully matured athletes, this may have a variety of negative consequences. They often struggle quite a bit to lift their legs even against gravity alone. The researchers proposed that the change in the range of motion may have primarily come from increased tolerance to the discomfort of nerve fibers that detect stretch pain, as the fibers were becoming more desensitized. Similar to the shoulder, when you look at the anatomical and biomechanical science of the hip joint, hip ligaments, hip flexor and quadriceps muscle (5, 8-12, 17) the more the lower back is arched, or hips are tilted forward, the less these muscles may be biased in this stretching alignment. I feel this may not only foster more compensation, but it may create overload based injuries to muscles and tendons in conjunction with the principles above. Regularly using the correct flexibility exercises, skill progressions, and strength training assignments based on an individual movement assessment is by far the best way to ensure progress. A few very inflexible gymnasts that I have worked with also displayed improvements in hip or shoulder range of motion over time when they used soft tissue work combined with proper stretching/strength programs. Warm ups and cool downs are another common topic that comes up when discussing flexibility. 95 97 In theory, it incorporates not only neural encoding but also motor skill acquisition and deliberate practice. Konrad A, Tip M. Increased range of motion after static stretching is not due to changes in muscle and tendon structures. 1) improve range of motion and From all the science I have read, and conversations I have had with medical professionals on stretching or self-myofascial work, when correctly applied the positives effects of foam rolling on performance largely outweigh the negatives. The muscles of the shoulder blade and upper back are often not nearly as developed as the chest and underarm muscles mentioned above. Similar to that point, I would also be very careful about how much pressure the front knee of oversplits is taking, and if you use them try to have the gymnast move their front leg up on the mat more. J Orthop Sports Phys Ther 25:3809, 1997. The reality of the human body is that there are hundreds of factors related to anatomy that can influence a gymnasts level of flexibility. When you combine these three areas, along with the already discussed points about not having the best science behind flexibility methods to stress muscular tissue and spare joint capsules, it certainly makes sense why gymnasts may struggle with their flexibility. We do not want to excessively relax the muscular tissue and increase lots of joint motion before we then subject them to extremely high forces. Without this knowledge, it is impossible to know whether reported discomfort during stretching is a safe and expected result or an unsafe atypical response. So I know this has been an absolute beast of an article. In conjunction with this, due to the gymnasts underlying lack of static stability from the ligaments and capsule, they will need absolutely pristine strength, physical preparation, and dynamic stability from their muscles around the joint. Int J Sports Med. They concluded, that both Hold Relax Stretching and Static Stretching can increase end range of motion, which may be because of the decreases in muscle stiffness and modified stretch tolerance during the stretch application. flexibility changes in a gymnast. The reality of flexibility training is there will be some discomfort that is associated with it. J Appl Physiol, 2002, 92: 565 601. This helps to enhance strength, power, and reduce the risk of instability- based shoulder injuries. Many gymnasts will continue to see me in the competitive season for maintenance care, as they can notice how adaptively stiff they become through high volume of training or competing. Many different thoughts and practices exist in daily gymnastics training. 115-122, Reinold MM, Curtis AS. As I did with the shoulder section, here are three graphics that walkthrough. There is a much better way that is safer and has valid science behind it for support. 132 146, Sands WA, McNeal J. Its very important that both coaches, gymnasts, and medical providers understand this research to not see negative results from these tools, or worse cause unintended damage. In terms of stretching induced neurological changes to the muscle tissue, the majority of the articles theorize that the main reasons behind this include, All of these mechanisms may be occurring as people stretch consistently over a long period of time. This is true both in training and in our medical clinic. The problem is, between the massive amount of information on the internet, the rapid progression of scientific literature, and the wide range of possible reasons behind why someone struggles with flexibility, it can be absolutely exhausting to learn about and use practically to actually see long term results in the gy. Both skills allow the spine, shoulders and hips to bend while the body is in continual motion. Tissues most commonly targeted are the latissimus dorsi, teres major, and pec muscles. Pictures 2 and 3 are showing a dynamic chest stretch over a foam roller where the shoulder blades are held down/ in while the arms slide on the floor from overhead to hip. Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 15-60 seconds. I have this theory based on the changes in boney rotation that baseball players exhibit from throwing when younger. Current Concepts In Shoulder Examination of The Overhead Athlete. The most effective approach to increasing flexibility may be when stretching is used with proper assessments, consistency in stretching, follow up control work, strength programing including eccentric training and proper volume / fatigue management for athletes. It has all become wildly popular in the last five years, and its starting to show up much more in the gymnastics community. 2016. Cordasco FA. There is more support in the literature for the use of static and dynamic compression, but I think lighter recovery sessions of self-myofascial release, light stretching, or even light aerobic exercise are valuable tools alongside other methods. Recently many gymnasts are reporting to have hip flexor strains that they push through. Similar to the study above, it was found that while ankle range of motion did improve, there were no significant changes in the muscle extensibility outcomes that would indicate tissue change. This creates a situation where the femoral head has more access to move in larger ranges of motion, creating significantly more hip mobility in all planes. For a giant to be technically sound, many sub components must be present. Place your hands beside your hips on either side. Curr Sports Med Rep. 2018 Nov; 17(11), Macdonald GZ, et al. The twenty-five individuals in the experimental group stretched their calves in a standard protocol four sets of thirty-second calf stretches to the point of tolerable discomfort, five days per week, for six weeks. At face value, they can all appear as someone who is tight or unflexible. Which leads me to my most important point of this section: Splits and over splits should not be viewed as an inherent thing a gymnast has or doesnt have. Although there are conflicting viewpoints on this discussion, I have boiled my thoughts down to three main contributing factors as to why gymnasts may get stiff as they participate in gymnastics. Anyone who wants a fantastic read and more elaborate background on these concepts again I recommend you read this article: The The Hyperflexibile Hip: Managing Hip Pain In Gymnasts and Dancers. Second, most times there are a lack of pre and post-tests (line splits, checking objective shoulder flexibility screen against a wall) to see if what is being used for exercises is effective. This is where things start to get important. Journal of Hip Preservation Surgery Vol. Heres 3thoughts about why. Journal of Bodywork and Movement Therapies, 2004. In Jeffreys I., Moody J. Im not saying all the stretches or flexibility approaches we use must be discontinued because they are dangerous. 2) change tissue properties of the calf muscle. It is a physical activity that can be developed professionally, but can also be practiced generally for recreation or as a personal exercise routine. In an effort to help people out, I have decided to for the first time take everything that I possibly know about gymnastics flexibility and put it into one mega-blog post here. Beardsley C, Skarabot J. The golf ball (ball of the upper arm bone or humerus) is inherently larger than the tee (socket of the shoulder or glenoid fossa). Missing ankle dorsiflexion is a huge problem because it creates local ankle issues for injury but also causes a huge ripple effect up the leg chain as other joints and structures have to compensate. 2015 Jul;7(4):34658. Scand J Med Sci Sports. 0, pp. Alongside this, strength deficits, limited full range control, technique issues, fatigue, or adjacent areas of the body may be the reason behind an apparent lack of flexibility. Another version of an overhead stretch, pictured below, is an example of the opposite. There may be a lot of variation on exact exercises/stretches included in your athletes' warm-up, but do try to include ALL of the following components: Arabesque - a body shape on one leg with the other leg extended behind the body Many also claim that it helps them move in a larger range of motion with less discomfort before starting their practice. We must always remember that the structures that have the most opportunity for improvement, the active structures, should be the focus of flexibility training. These issues are commonly overlooked as culprits to why a gymnast struggles in this area of gymnastics. The goal is to make hand contact with the wall. Phys Sportsmed. While some of it was helpful, I found that the majority of it was based on anecdotal evidence, and did not have a really solid grounding in the science of anatomy, physiology, medicine, or strength and conditioning. I agree that research is conflicting on the theoretical mechanisms and effects of soft tissue work, but it seems to be making some positive effect that supports its use. This is why I now mainly approach flexibility in larger complexes. Some research has suggested it can also be helpful to reduce perceived muscle soreness, enhance blood flow, and make an impact in recovery (41-43) I encourage all athletes that I work with to do some form of light, soft tissue prep before every workout. The systematic review by Chris Beardsley and Jakob Skarabot in 2015 outlines (41) that when analyzing various studies, foam roller use appears to lead to acute increases in flexibility in the majority of investigations despite a few studies not reporting acute changes in the range of motion following forms of foam roller use. The bones themselves, and the shape/fit of these bones is often referred to as the first layer of the shoulder joint. Ensure you are warmed up correctly Hold this position without touching your legs for as long as you can. Herbert RD, Gabriel M. Effects of stretching before and after exercising on muscle soreness and risk of injury: a systematic review. I have seen what was thought to be a pulled hamstring end up being a pelvic growth plate stress fracture that required six months of time off and rehabilitation. eccentrics, or skill training, is mainly what causes changes in the muscle tissue itself. This is a central concept to the work my mentors Mike Reinold and Lenny Macrina teach their patients about, due to how much it changes their mobility. The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. Without an in-depth knowledge of medical assessments, it is difficult to know why a gymnast may be limited in their split and what structure is referring discomfort during flexibility training. I have also seen what was believed to be a hip flexor strain turn into a large labral tear and career-ending injury. 4 full hip and shoulder circuits in PDF Front splits, straddle splits, handstands and pommel horse/parallel bar flexibility Downloadable checklists to use at practice Exercise videos for every drill included 2008;108:379390. List of Gymnastics Exercises. This would suggest that with significant immobilization or time spent in prolonged tension, sarcomeregensis may occur within the muscles. Gymnasts are already notorious for having really tight calves because of how much time they spend in a toe point along with doing so much jumping and landing. Nho, et al. Please keep in mind that application of this material is a personal choice, and in no way is the author responsible for those choices. The glute muscles, deep hip rotators, other surrounding hip muscles, and core are essential for hip safety and performance. They say not to worry about it, and that this is something that can be trained through. The Theraband strips should be black in color or they should be among the stiffest of the elastic material you can obtain. Another study by Konrad et al (29) took thirty healthy men ages around 21 and subjected them to 4 sets of 30 second calf stretches. Routledge: New York. Examples of gymnastics skills that require dynamic flexibility are a walkover and a handspring. A better option would be first to modify the amount of pull up or rope climb volume these athletes do, and instead replace those exercises with more horizontal pulling type motions to help create balance. Its my opinion that other aspects to physical preparation like strength or skill training, cause more structural changes to muscle tissue due to their higher force and volume nature. Now let me tie this into why I no longeruse of ankle weights. The main way people approach increasing the flexibility of the active structures is through regular stretching. I typically have gymnasts perform moderate pressure that does not cause pain, for 10-30 seconds per muscle group, away from bony areas. Speaking beyond the research on this idea, I think light soft tissue work and static stretching may have the most impact on blood flow or lymphatic drainage. Your foot of the leg at the front should lay flat. Increased flexibility provides the gymnast with a greater range of motion, reduces the chance or severity of injury, and produces a more aesthetic quality to the movements and skills. For many people in the gymnastics community, it comes down to a professional discussion on taking away overly aggressive flexibility methods, following the science of shoulder anatomy and making subtle changes in training. Other forms of stretching like PNF, dynamic stretching, and others appear to be effective when regularly done, Consistency over intensity is a key concept everyone in gymnastics must follow. Many of the gymnasts I coach or treat for injuries report that light, soft tissue work makes them feel more warmed up and helps to reduce perceived muscle soreness. This end range compression and increase in capsular laxity over time may predispose shoulder instability, subacromial impingement of the rotator cuff or biceps tendon, and labral damage. With this concept of overuse muscular stiffness in mind, I want to pause for a critical point. The first few sections of this blog are background and explanation for flexibility methods using scientific research. A possible increase in the levels of chemicals that are natural pain relievers, like enkephlin, within the body. This is because a large body of manual therapy and self-soft tissue work does not recommend very intense/painful pressure, or extremely long bouts of foam rolling are needed to gain the positive benefits. J Bone Joint Surg Am, 2013 Sep 18; 95 (18): e133, Dumount GD. Sometimes in such a high force sport, these bumps and bruises are inevitable. Due to many gymnasts having inherent hypermobility, we do not want to place excessive stress on the ligaments and joint capsules of athletes. It may help improve range of motion acutely, but it will not change movement in a gymnastics skill-specific manner. It blows my mind that people actually would push on knees for better lines at the cost of potentially increasing laxity in their knee and increasing the chance of a gymnast blowingACL out during landings. The gymnast is depending on those static stability structures because they probably have issues related to their muscles and nervous system not being able to assist withdynamic stability. 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