As of: February 22, 2024, 5:00 p.m
By: Dorita Plange
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Did you know that warming up and stretching are not the same thing?
An orthopedist explains why the distinction is important - and how we protect ourselves while playing sports.
A thorough warm-up and good mobilization - especially before winter sports in the cold - is a must that some people often neglect because of their enthusiasm and drive.
The consequences are often painful injuries.
But how do you warm up properly and what is the difference between warming up, mobilization and stretching?
“There is now a new, very interesting sports science study on this,” explains the Munich orthopedist and trauma surgeon Dr.
David John.
Orthopedist David John: Static stretching exercises can be harmful
“Accordingly, static stretching exercises before training can reduce muscle strength and thus performance by up to 30 percent and thus increase the risk of injury.” Extensive stretching, in which a certain posture is held for as long as possible, reduces muscle tension (muscle tone). – very beneficial after vigorous training, but not before physical activity.
Because: Stretched muscles can no longer be tensed as quickly and forcefully.
The only exceptions are top athletes such as gymnasts, whose extreme flexibility requires special stretching exercises.
Static stretching before exercise is not necessarily recommended.
(Symbolic image) © Lars Zahner/Imago
Every sporting activity – whether in winter or summer – should begin with a moderate warm-up and mobilization program.
“This primarily serves to protect against injuries,” confirms the orthopedist.
When you warm up, your body temperature rises and your blood circulation gets going.
Running, jumping or doing squats in place is often enough.
The brain also registers this: “The body is signaled: It’s about to start!” The warm-up is followed by mobilization: “You should specifically train those areas that are under strain.”
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For skiers these are e.g.
B. the legs and knees; for tennis players, in addition to the legs, the shoulders, arms and hands are also heavily challenged.
A good warm-up is particularly important for these stop-and-go sports with constant changes of direction.
In endurance sports such as running or cycling, on the other hand, the movements of the muscles are more consistent.
Yoga and Pilates are also considered ideal supplements for endurance athletes.
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After training, a day of skiing or a Pilates lesson, stretching is the perfect ritual to return from tension to relaxation.
“If you have trained intensively or done strength training, you should walk for a few minutes and relax your muscles before you start stretching,” recommends the specialist.
Sports doctors doubt that stretching also prevents muscle soreness.
Dr.
John: “Muscle soreness is caused by micro-injuries in stressed muscle fibers.
The stretch is more likely to increase muscle soreness.
Instead, sit in the sauna or treat yourself to a massage.”