It is only one piece of the puzzle that must be used in combination with movement assessments, strength work, technique work, consistent practice, and periodization programs that calculate work to rest ratios. Although research is conflicting, self soft tissue care as is seen with foam rolling and other tools may have a role in reducing perceived soreness and increasing blood flow to muscles. In parallel to the points made above, it is not that this stretch is inherently bad or dangerous for a gymnast. strength, co-ordination, spatial awareness and the core gymnastics session. 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. 2015. If you don't feel any pain or discomfort, hold this stretch for about 30 seconds. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400218/, https:// www.ncbi.nlm.nih.gov/pubmed/20075147, https://www.ncbi.nlm. 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. While on this note, there are a few stretches that really need to be advised against in gymnastics. I feel this naturally occurs over time but is amplified when stretching methods are misguided. It canhelp to lower their injury risk for another ankle sprain, but it also can help their performance by increasing single leg and double leg landings/jumps etc. Dynamic flexibility is often the focus during warm-up exercises. Herbert RD, Gabriel M. Effects of stretching before and after exercising on muscle soreness and risk of injury: a systematic review. 2014 Jan;28(1):61-8. doi: 10.1519/JSC.0b013e3182956569, Peacock CA, et al. Its also really important to remember that the upper back, or thoracic spine, and the next play a huge role in shoulder motion. 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. In support of this, my experiences working with hundreds of gymnasts to improve flexibility also supports the use of regular stretching and foam rolling for the range of motion, perceived soreness, and perceived recovery, with minimal negative impacts on performance. exercises, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session. I fear that what many people write off as small strains is actually the start of more serious issues like labral tears, pelvic bone stress fractures, and rotator cuff or biceps tendon damage. If you look down at your arm (and are wearing a shirt) your actual arm within the shirt sleeve represents the first golf ball on a tee bony layer, and the shirt sleeve surrounding the arm represents the second layer made up of joint capsules and ligaments. Why Do Gymnasts Lose Flexibility In The First Place? This will be the format I use for the joint sections below, but you can download examples of these circuits for the hip and shoulder specifically here. The Approach to the Evaluation and Surgical Treatment of Mechanical Hip Pain in the Young Patient. Herbert RD1, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. This second layer of joint capsule and ligaments helps provide more stability to the joint, with different portions of the capsule limiting certain ranges of motion. 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. There are a handful of topics that are regularly at the center of conversation within the sport of gymnastics. Plan Click here to read our full privacy policy. Take this gymnast for example, who has super wobbly ankles and does a lot of pre-hab for in an effort to minimize her risk. Epub 2016 Nov 14. J Bodyw Mov Ther. A Review of the Literature Part 1: Neuromuscular and Anatomic Risk, Risk Factors for Anterior Cruciate Ligament InjuryA Review of the LiteraturePart 2: Hormonal, Genetic, Cognitive Function, Previous Injury, and Extrinsic Risk Factors, Anterior cruciate ligament injury prevention training in female athletes: a systematic review of injury reduction and results of athletic performance, The Best Gymnastics Leg Conditioning For Explosive Power on Vault and Floor, Exactly How to Build Explosive Power in Gymnasts Using a Hybrid Lifting Program with Scott Willgress, 5 Ways Gymnastics Coaches Build Healthy & High Performing Gym Cultures, Luke Carson on Gymnastics Culture Change, Handling Disappointment, and The Olympics/Worlds, 5 In Season Pitfalls for Gymnastics Coaches to Avoid, SHIFTs 200th Episode! 2015; 23: 203-212, Escamilla RF, Hooks TR, Wilk KE. Now please dont take this as me not being a fan of external loading for gymnasts, as I am a fan of that when properly used (see article here). It was found that thirty minutes of supervised hamstring stretching to the point of discomfort, five days per week for six weeks improved overall range of motion but did not increase the muscle extensibility. Konrad A, Tip M. Increased range of motion after static stretching is not due to changes in muscle and tendon structures. The main articles that support this are, With this being said, there are definitely studies that claim changes to the mechanical properties of the muscle, tendon, and junction between these structures change overtime with stretching. Place your right hand on the left arm's elbow and pull toward the chest. This often happens when the gymnast is working one legged leaps or jumps, takes off for a skill off balance, or lands with their weight more onto one leg. We must remember Dr. Sands advice to view flexibility not as a static quality, but as a dynamic quality that incorporates strength, power, and control. This stretching exercise improves strength, stability and flexibility of the entire body. Although there is a lot of research and textbook chapters written on these concepts (38-40), I have found that a multi step warm-up seems to be the best approach for this goal. Some may have a combination of dysplasia, hip socket rotations, femur rotation, and different pelvic alignments. 2011. (17) In one situation, the gymnast may have lots of hip and toe rotation out but may not have any motion of toes in.. Click here to read our full privacy policy. Naturally tall kids may do well in sports like basketball or volleyball. Just as with the sleeve of a shirt, depending on where your arm is in space, different parts of the shirt sleeve are more taught. These two things often happen together in very flexible gymnasts, theoretically as the contact of the femur on the pelvis creates a fulcrum type point for the head of the femur to lever against contributing instability. These ligaments more specifically are the medial and lateral arms of the iliofemoral ligament and the pubofemoral ligament. Flexibility is frequently included in talent identification and screening measures for gymnasts, divers, and dancers (2, 10, 11, 16, 20, 21). Considering what type of ankle work you are doing with a gymnast who has an injury history like this is important for coaches to think about. This can be repeated with the hands in an under grip to bias the muscular soft tissue of lats/teres major, can be repeated with the hands on top of each other to mimic beam for female gymnasts, and can be repeated in eagle grip for those gymnasts who perform these skills. Is there a distinct pattern to the acetabular labrum and articular cartilage damage in the non-dysplastic hip with instability? If the gymnast doesnt do it fast enough or lands awkwardly it can be problematic. 2006 Nov;20(4):804-10. Traditional forms of these stretches may contribute to the development of an injury. 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. Understanding multidirectional instability of the shoulder. More research is needed, but this concept of natural boney adaptations in gymnasts is a central idea I feel will emerge in years to come. Flexibility Training for Gymnasts Many concerns have been expressed recently about what is acceptable practice with regards to stretching exercises and flexibility training for gymnasts. By this I mean those based on a proper assessment, that does not induce excessive pain, that has a consistency over intensity mindset, and uses stretching as once piece of a larger program for flexibility. J Bone Joint Surg Am, 2013 Sep 18; 95 (18): e133, Dumount GD. Optimal Management of Shoulder Impingement Syndrome. Its my opinion that the sport of gymnastics has yet to use a systematic, individualized, science-based system to flexibility methods in training. They accurately outline that areas like muscular strength and joint control must be trained in parallel with stretching. Remember, you can download the entire chapter on flexibility, the 10-minute flexibility guides, or the pre-hab guide here. This is especially true when notallowing compensation from other body parts or excessive swinging for momentum. Many gymnasts struggle with excessively tight hip flexors, inner thighs, and quads. Ehmke, R. S. (2006). Everyone in gymnastics should understand that there are many subcomponents of split, overhead handstand, or behind the back patterns that must be worked on. Also adding in regular soft tissue work and mobility drills would be very important. I strongly suggest people who may be unknowingly pushing knees down more in oversplits, or feet elevated pike stretches stop and think about why they chose to certain stretching interventions. By the end of a few months, they usually just throw their hands up and say he/she is just unflexible, they have bad genetics. Due to the outlined research effects of foam rolling, stick or other forms of self-massage, I regularly recommend it as a piece of a gymnasts flexibility training. Without this knowledge, it is impossible to know whether reported discomfort during stretching is a safe and expected result or an unsafe atypical response. Sometimes in such a high force sport, these bumps and bruises are inevitable. We take our privacy seriously and will never share your information. To protect the gymnasts in our care and to protect ourselves against possible allegations of poor practice, coaches must carefully consider their . The golf ball (ball of the upper arm bone or humerus) is inherently larger than the tee (socket of the shoulder or glenoid fossa). Weber AE, Bedi A, Tibor LM, Zaltz I, Larson CM. When used in the right context, it can augment the flexibility needed for advanced leaps or jumps, inbar skills, and tumbling mechanics. Please consult with medical providers for proper understanding and implementation of this information. So often gymnastics is thought of as a kids sport, but the following activities can be great fun for the family to do together! 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. For a giant to be technically sound, many sub components must be present. With this said, lets review some basic anatomy. Background Anatomy and Understanding Hypermobility, Beightons Testing and Links to Capsular Laxity. Neurological vs Mechanical Effects of Stretching, Why We Must Change Certain Stretches for Safety. Routledge: New York. Jumping and landing athletes are already at a huge risk for ACL tears, not to mention the even higher risk for young developing female athletes. In particular, the knee and elbow joints can be areas that if overly stretched, can become problematic. Gymnasts practice up to 30 hours a week and have regiments full of conditioning and exercises. Second Edition, 2009. That same drill may cause significant pain and limited motion in another gymnast who has very retroverted or less shallow hip joints. 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. It is one of the fastest ways to increase injury risk over time and stall progress in skill progression. Proper assessments and specific stretching methods must be used so that excessive strain on passive tissue like bones, ligaments, and joint capsules is avoided. As noted at the start of this article, gymnasts are typically our hyper in their joint capsules. Also, aggressively pushing a gymnast down in a split or not taking the time to break down why someone is limited can also lead to serious injuries. Oct; 19(4): 747 758. 1) improve range of motion and Hip Flexors, Quads, Groin, Calves, etc. It was also outlined that total time spent stretching per week was more important than total time spent stretching per session. This is not always the case, but the vast majority of young gymnasts fall into this category once you move past the recreational level. Wilk KE, Macrina LC, Reinold MM. Conflicting Research on Foam Rolling and Other Soft Tissue Care, Why Movement Assessments Are Key For Finding The Root Problem, Components of Splits and Handstand Flexibility, Not Feeding The Fire with Strength and Physical Preparation, How to Help Working In Complexes vs Just Stretching, Points for Knee/Elbow Hyper Extension and Ankle Toe Point Safety. 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. I would suggest that these very mobileof gymnasts need more work learning to control the motion they have both with basic movements and with complex movements that involve higher forces and fast reaction times. While it is true that male gymnasts need extreme behind the back shoulder motion for pommel horse and pbars, I think there are much better ways to get it than being aggressive with behind the back stretch. Elastic band openers, shoulder circles to mat laying on stomach, PNF techniques Cur Rev Musculoskelet Med. If a training strategy is not yielding results over a few days or weeks, we must change and reevaluate our methodology. (3), For the geeks like me reading, they more specifically are subdivided into the Superior Glenohumeral Ligament, the Middle Glenohumeral Ligament, the Inferior Glenohumeral Ligament, and the Posterior Glenohumeral Ligament. 2012 Mar;5(1):18. doi: 10.1007/s1217801191058. Following a full-bodied dynamic warm-up, athletes can then do some core basics, jumping and landing basics, handstand or other gymnastic specific prep work, and then progress naturally to their first about. Arabesque - a body shape on one leg with the other leg extended behind the body I now look back to how I coached and trained as a gymnast 10 years ago, and am blown away with all the things I was doing that were not backed by scientific support. I will try to provide simple explanations and also include graphics for the concepts. Get in the low lunge position with the knee of the leg at the back touching the floor. A blind approach to gymnastics flexibility training can cause serious hip injuries as the current medical research field has demonstrated. It directly relates to this conversation on the need to understand anatomy, as well as active and passive structures, and knowing where discomfort is or is not expected. 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. This can be seen with the examples above. The same argument can be made for the hips of gymnasts. 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: This finding isnt inherently dangerous, or good as research always has its internal issues. Its for good reason too. After seeing so many gymnasts I worked with struggle, and to be honest suffer overuse injuries, I knew something had to change. Definition of Gymnastics Is the system of selected physical exercises that can be performed with &without apparatus in physical education program It is a harmonious system of physical exercises which are scientifically organized methodological arranged to achieve objectives Gymnastic is one of the famous competitive sports. Those looking for more research related to ACL tear mechanisms can start by following this link here. Naturally, hypermobile kids may do well in sports like gymnastics and baseball. Due to many gymnasts having inherent hypermobility, we do not want to place excessive stress on the ligaments and joint capsules of athletes. It should be considered to be a skill with many pieces that must be broken down to achieve success. Department of Exercise and Sport Science University of Utah Most gymnastics coaches would agree that flexibility is an essential aspect of gymnastics training and performance. Alongside this, there is a lot of confusion or misunderstandings about what happens when gymnasts stretch, why it helps increase range of motion, how much stretching is suggested as beneficial to improve flexibility, and how to make changes show up in skills. J Bodyw Mov Ther. Unfortunately, I feel the load at the end of the limb may contributemore tothe forceful hip impingement, and also contribute more to the fulcrum based instability/subluxation stretching the soft tissue and possibly irritating the hip joint. Acute Effects of Stretching on Passive Properties of Human Gastrocnemius Muscle-Tendon Unit: Analysis of Differences Between Hold-Relax and Static Stretching. Phys Ther. They also claim it helps following hard workouts or on light training days to recover. Does stretching induce lasting increases in joint ROM? In simpler terms, I think that ankle weights make the skill very different compared to just the weight of the leg, and dont accurately represent/have transferred to nonweighted leaps. (10), In another study by Konrad (10), twenty-five adult individuals were compared to twenty-four adult individuals in a control group to see if a six-week calf stretching program would. J Strength Cond Res. For example: I do not mention this long list to make people feel uneducated. 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. Also, you must remember that immediately following the warm-up genetically go to an event has very high forces. Healey KC, et al. Hipinstabilityrefers tothe hip moving into to those same endranges of motion without strength/control, causing the head of the femur to partially slide out of the hip socket. Through their chapters, the researchers outline that flexibility training must be viewed in a broader context outside of only aiming to increase joint range of motion. Cipriani DJ, Terry ME, Haines M, et al. This can also happen withhip extendingmovements (think backleg kick or leap) as the back of the femur bone makes contact with the back and outsideof the pelvis (impingement) and then the contact acts as a fulcrum for thefemoral head toslide out the frontof the hip joint (instability). If the exercises above are biasing stress on joint capsules and ligaments more so than the lat, teres major, and pec muscles, we should look for an alternative solution. BMJ 2002;325:468. 389 398, Sands WA, McNeal J. Mobility Development and flexibility in youths. 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. This can happen withhip flexing movements (think front leg high kick or leap) as the front of the femur bone makes contact with the front of the pelvis (impingement) and then the contact acts as a fulcrum for thefemoral head toslide out the back of the hip joint (instability). 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. 132 146, Sands WA, McNeal J. We are not aiming to ramp the body up for a training session or work hard to gain flexibility and train skills. Being able to achieve a full over split, or even a regular full split for that matter requires many things to be going well from a movement point of view. The farther the loadis away from the joint, the more force it will haveon it. It is worth noting that both authors have extensive experience in elite level gymnastics, spending the majority of their career researching gymnastics biomechanics, injuries, and sports performance. Schleip, R. Fascial Plasticity: A New Neurobiological Explanation: Part 1. Many structures in the body can influence how much each joint moves. Download My New Free 10 Minute Gymnastics Flexibility Circuits Send Me the Circuits! Im glad you asked! zerofive 43 foot vertical 10 160m. As a result, gymnastic branch-specific stretching exercises increase the balance and flexibility parameters in a positive way; it is thought that the longer duration of training programs will have a positive effect on the athlete's performance. Most healthcare providers that I have talked with feel the major benefits of self-soft tissue work are increasing blood flow and allowing muscle relaxation. Glide the foot at the front, pointing your toes. 2015 Jun;25(3):346-55. doi: 10.1111/sms.12228. I feel to see a notable lasting change in the range of motion that shows up in gymnastics skills, we have to approach the entire movement system with our mobility work, and not just aim to improve the range of motion seen. Atraumatic Hip Instability in Patients with Joint Hypermobility.Operative Techniques in Sports Medicine. 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. In a sport like gymnastics, where very high forces are going through shoulder, hip, and spine joints at extreme ranges of motion, this level of force can quickly cause already mobile passive tissues to stretch out more. These gymnasts typically have natural flexibility but may struggle to build strength and power during training. Please keep in mind that application of this material is a personal choice, and in no way is the author responsible for those choices. Secondly, I have also found that many gymnasts have significantly increased passive range of motiondue to naturally laxity, but have a notablelack ofactive control for their fullhip ranges. 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. Splits on line, back to wall overhead shoulder motion, crab position for a male gymnast to assess parallel bars and pommel flexibility Self-Soft Tissue Work, Soft Tissue Prep While puberty can make a big negative impact on flexibility, I feel that the cultural norm of gymnasts just automatically getting tighter as they age is overexaggerated. For one, proper movement assessments are rarely done before these large flexibility sessions. Sands and Mcneal have a few fantastic chapters on flexibility in recent Strength and Conditioning text books (39-40). Cross-body shoulder stretch. We dont want just the heel elevated with a long lever arm creating lots of posterior knee joint and ligamentous strain. Scapular Muscles, Rotator Cuff, Core, etc. Zollner AM., et al. 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. Due to this, they may not be biasing the proper muscular tissue intended and as a result may show limited effectiveness. I recommend these tools be used alongside full dynamic warm-ups and technical drills commonly seen in gymnastics. 3556). 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. The capsule resembles a balloon-type structure that completely surrounds the shoulder joint and serves as a thickened blending of ligaments. Limitations in thoracic spine flexibility can create a situation where a gymnast is unable to get their arms fully above their head or behind their back. So, what are some solutions to maybe moving away from aggressive stretching/ankle weights but still developing beast like leaps/jumps? The athlete is encouraged to round their upper back to create upper back flexion. 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