Sports allow you to stay in shape, push yourself to be better, and hone your competitive spirit, but they can be tough on your body. Physical therapy can help you recover from athletic injuries like knee pain and muscle tears. Light stretching should be the initial activity. When the muscles are warmed up, you can then proceed to the more intense stretching as described below.Here are some key stretches to do beforehand.

What Stretches Should You Do Before a Sporting Event?

1. Arm-Stretching Leg Lunge

This stretch is ideal for stretching all of your limbs at once, and it can prevent athletic injuries for track athletes, footballers, soccer players, and other athletes whose sports demand a lot of running. To do this, take up the standard lunge pose, where you step forward with one leg, bend at the knee, and stretch your other leg out behind you. While in this position, extend the opposite arm upward over your head, and lean to the side as far as possible, holding it for 20 seconds; repeat this two to three times with each leg to prevent thigh, calf, shoulder, and knee pain.

2. Arm & Upper Chest Stretch

Weightlifters, cross country runners, golfers, and basketball players will all benefit from this upper body stretch that limbers the chest and arms. Standing upright with feet shoulder-width apart, push your shoulders back, and squeeze your hands together behind your back. Slowly lift them towards the back of your head, and hold this for 30 seconds when you’ve gone as far as you can. Return to the starting position and repeat this three times before your game or event.

3. Back & Leg Stretch

Stretching the back and legs prevents athletic injuries for most sports players but especially track and cross country runners, soccer players, and basketball players. To begin, lie flat on your back with your arms and legs on the floor. Bend your right knee and lace your fingers behind it, then slowly pull it towards your chest — while keeping your upper body flat on the floor. When you’ve pulled it as far as possible without it hurting, hold it for 30 to 40 seconds, then return to the starting position. Complete with your other leg to do a full repetition, and do five repetitions before your event.

Not all athletic injuries can be prevented, and that’s where our team at Physical Therapy of Andalusia comes in. Serving Andalusia, AL, for over 26 years, we provide skilled physical therapy to treat a host of sports conditions, including chronic knee pain, muscle tears, and musculoskeletal disorders. When you see us regularly, our services will improve your performance by honing your strength, flexibility, and stamina while reducing your pain. Learn more about what we can do for you online, and schedule your appointment by calling (334) 222-5785.