Tips to Avoid Stretching Injuries

Yes, you can get injured stretching,...Try these tips to avoid injuries:

Many joints and muscles benefit from a sound stretching and flexibility program. However, stretching incorrectly can cause injuries. Take for example the hurdlers stretch, (often used to stretch the quadriceps and hamstring muscles of the upper leg), this stretch can increase the risk of injury to the knee if not done correctly.

Many people mistakenly do the hurdlers stretch by sitting on the floor with one leg outstretched in front and the other tucked behind at an angle. Leaning back, using this position, will stretch the quadriceps of the bent leg, but it places an unsafe stress on both the lower back and knee. Leaning forward stretches the hamstrings of the outstretched leg, however, it, too, dangerously stresses the internal structures of the knee in the bent leg, as well as the groin and hips.

A safer and just as effective way to stretch the hamstring muscle group is to modify the hurdlers stretch so that the foot that was bent behind is moved in front of the body. Try placing the sole of your foot against the inside surface of the knee that is extended. Then lean forward to safely stretch your hamstrings without inappropriately stressing the knee, back, hips or groin areas.

Another common exercise for the legs is the standing quadriceps/hip flexor stretch. This involves standing on one leg and reaching behind and grabbing the toe of the other foot - and putting it up behind. However, if the leg is pulled out to the side, it places the inside part of the bent knee at risk for injury. To avoid this problem, be sure the leg is pulled straight back and not out to the side. Better yet, reach back with the opposite hand and grab the toe. This will help ensure that the leg is pulled straight back, correctly stretching the quadriceps muscle group.

Remember when your doing flexibility exercises, keep movement tempo in mind. This means performing all stretches in a controlled and slow manner, rather than in a fast or bouncing fashion. Hold each stretch for at least an eight count, relax, and repeat the cycle once or twice more. This pattern will lead to safe and improved flexibility.

And don't forget to first do a five-minute general body warm-up using slow aerobic activity before you stretch!

Stephanie Oakes is a fitness correspondent for Discovery Health Channel, a contributing editor for USA Weekend Magazine and the LA Times, and appears on NBC's 'Today in New York'. She can be reached at soakes@beststuff.com.