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. Int J Sports Med. 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. We must always remember that the structures that have the most opportunity for improvement, the active structures, should be the focus of flexibility training. Some may have a combination of dysplasia, hip socket rotations, femur rotation, and different pelvic alignments. I strongly feel that gymnasts must earn the right to do over splits and must be mature enough to do them safely. They also claim it helps following hard workouts or on light training days to recover. And lastly, passive or active flexibility exercises alone will not have a substantial impact on the nervous system to change movement, build strength, or correct technique. 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. The point is that targeting the soft tissue of the hip flexor and quad may be a more optimal approach. strength, co-ordination, spatial awareness and the core gymnastics session. The reality of the situation is that a variety of muscles around the hip or shoulder could be the culprit. 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. 1-13. The subjects were adult, the stretching methods and outcomes may have some validity errors, and the difference in natural hypermobility or anatomy were not discussed. I recommend these tools be used alongside full dynamic warm-ups and technical drills commonly seen in gymnastics. They also are usually subject to 100s of squats, squat jumps, and leg tigthening exercises per week. It may very well be a minor strain. The Hyper Flexible Hip: Managing Hip Pain in the Dancer and Gymnast. The research in ballet dancers made me reconsider what must happen at the hip joint go to achieve such large ranges of motion needed for oversplits. Its my opinion that using ankle weights under high speed (like in leaps, jumps, leg kicks, running, gymnastics skills/drills) willbe very challenging for gymnasts to control due to the long weighted lever arm. Naturally tall kids may do well in sports like basketball or volleyball. Other things are beyond the realm of changing unless you have a medical background. Effect of PNF stretching training on the properties of human muscle and tendon structures. 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. Scand J Med Sci Sports. Many structures in the body can influence how much each joint moves. Rainman, Thornburg. (13-14). Remember, you can download the entire chapter on flexibility, the 10-minute flexibility guides, or the pre-hab guide here. Cordasco FA. 2006 Nov;20(4):804-10. 2012 Mar;5(1):18. doi: 10.1007/s1217801191058. It has all become wildly popular in the last five years, and its starting to show up much more in the gymnastics community. I do not feel they working as intended to address the true problem of muscular soft tissue stiffness. Between coaching, treating, and consulting in gymnastics around the world, offering advice on flexibility has become a staple in my work. Ehmke, R. S. (2006). The important point here is that we must remember that changes in flexibility come about from slow, consistent, and patient application in training. Theankle joint is very far from the hip socket. 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. 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. BMJ 2002;325:468. This capsular and ligamentous hypermobility is not inherently a bad thing, as it is part of what makes a gymnast good at the sport. Weber AE, Bedi A, Tibor LM, Zaltz I, Larson CM. Some degree of abnormal hip bone motion may be needed for success in aesthetic sports. They also outline that longer durations of stretching (say up to 2 minutes per stretch) show diminishing returns. Within the sport of gymnastics, a large majority of athletes who get involved have underlying natural hypermobility. This shallower hip socket, and natural hypermobility, creates a situation where the gymnast cannot afford to have limited dynamic structures for protection. Recently many gymnasts are reporting to have hip flexor strains that they push through. Picture 3 is a lat stretch where the athlete sits Many gymnasts may be limited by their bony alignment, differently shaped hips, or less mobile capsule/ ligaments. Glutes, Deep Hip Rotators, Core, etc. However, as noted in earlier chapters their natural hypermobility can be an area of caution. Glide the foot at the front, pointing your toes. Not to mention their flat feet may cause those same outside ankle structures that may be inflammed/damaged to get re-irritated when impinged upon. Effect of self-myofascial release on myofascial pain, muscle flexibility, and strength: A narrative review. Determination and Desire are however the most important traits for successful participation in any 2017 Apr;21(2):446-451. doi: 10.1016/j.jbmt.2016.11.006. Part of the reason it is so common in gymnastics is because the gymnast has to move from an extreme toe pointpositionto a toes up landing position within an extremely small time window. Both skills allow the spine, shoulders and hips to bend while the body is in continual motion. I meet many well-intentioned gymnastics coaches and parents who are simply looking for an easy to use, but scientifically-backed flexibility program to help the gymnasts they know to increase their flexibility, reduce the risk of injury, and increase their performance. I have worked with many athletes that tend to be stiffer, but because of their incredible natural power, they succeed early on in gymnastics. 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. I have also seen what was believed to be a hip flexor strain turn into a large labral tear and career-ending injury. These cases are much less frequent in gymnastics but do exist. I will dive into this more below. Many people want to know what the best approach is, either static or dynamic, if they should be aiming to increase range of motion, what are the best drills, and so on. Half the group performed static stretches, while the other half performed Hold Relax stretching, a variety of PNF. Med Sci Sports Exerc. They accurately outline that areas like muscular strength and joint control must be trained in parallel with stretching. This is usually why they were noticed as a good candidate for competitive gymnastics, as they naturally had full splits and bridges. J Athl Training 35(3):278285, 2000. John Wiley & Sons: Oxford. 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. 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. These children are often detected through an early talent identification and are quickly put into competitive team tracks. I dove headfirst into the scientific literature over 2 years and starting playing around with many new methods in the gym and clinic. 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. Lastly, I have made a Gymnastics Pre-Hab Guide that includes daily soft tissue work, stretching, and weekly circuits to help with reducing the risk of injuries in gymnasts. Andrews, J., Reinold, M., Wilk, K. The Athletes Shoulder. Journal of Strength and Conditioning Research. Zollner AM., et al. If better flexibility, strength, and soft tissue care was used, I feel a lot of this could be avoided. Naturally, fast kids may do well in soccer or track and field. 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. It will be much less explanation, and more just videos and examples on how to help. The passive structures include things like the bones, ligaments, joint capsules, and the inherent boney alignment we are born with. I do not mean to imply that every report of pain should be panicked over, and that simple muscular strains are not a common occurrence. 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. Without this knowledge, it is impossible to know whether reported discomfort during stretching is a safe and expected result or an unsafe atypical response. Thomas E., Bianco A., Palma A. Keep this position for a couple of seconds and do the same for the other arm. Reference below Microinstabilit of the hip, does it exist?. Simply throwing a bunch of random flexibility drills you recently saw at a clinic or on a video (Im majorly guilty of this one) is a quick way to ask for complaints of hip pain. 1) increase ankle range of motion and Returning to the analogy of a shirt sleeve, more naturally mobile athletes (gymnasts, baseball players) usually have a baggier shirt sleeve. Im glad you asked! Most gymnasts in general (and especially people with chronic ankle sprains) tend to hang out in this position at rest. 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. If the gymnast doesnt do it fast enough or lands awkwardly it can be problematic. 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. Phys Sportsmed. The effects of myofascial release with foam rolling on performance. Instead, it may lead to the ligaments and joint capsules in the front or underside of the hips receiving more of the strain. It consists of two upper-body sessions, and two legs and core sessions, hitting each muscle group twice per week. 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. There are very predictable locations of stretch discomfort that athletes may feel, and other areas that are warning signs of more serious injuries. Manske R., et al. People assume that progress is being made, rather than having some comparative baseline for observing changes. As mentioned, the important take away here is to focus on things we can change, like the muscles themselves. Soft Tissue care, specific stretching, and eccentrics can help male gymnasts get where they need to be. While I think these longer static or active flexibility circuits do have some value (and this is supported by research when used properly), the abundance of research outside of just the literature on stretching suggests a more optimal approach. Without a proper movement assessment being done first, the application of regular stretching and other flexibility exercises may fall short of revealing progress. 115-122, Reinold MM, Curtis AS. The Mechanisms of Manual Therapy in the Treatment of Musculoskeletal Pain: A Comprehensive Model. Many gymnasts with stiff hips could benefit from a bit less squatting and jumping, and repace those exercises with glute and hamstring work. J Hip Preserv Surg (2015) 2 (2):123-135.doi: 10.1093/jhps/hnv017. 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). In this sport, training should be very constant since flexibility and coordination must be improved. To really see if it is true I would need a dynamic MRI machine, a super slow motion high def camera, and someone way more technologically savvy than me (anyone want to put in donations?). There are cases where mobilizing these passive structures is appropriate (after surgery or some other trauma). For choreography or specific drills this may be very appropriate. 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. Out of all the things I have seen in flexibility methods for gymnastics, the one that drives me the most insane is pushing knees into extension during splits or pikes. A systematic review. Yamaguchi T1, Ishii K, Yamanaka M, Yasuda K. Acute effect of static stretching on power output during concentric dynamic constant external resistance leg extension.J Strength Cond Res. Journ Sport Rehab, 2015, 24, 286 292, Nelson RT, Bandy WD. the increased range of motion could not be explained by the structural changes in the muscle-tendon unit and was likely due to increased stretch tolerance possibly due to adaptation in nociceptive nerve endings.. As a healthcare provider, I regularly perform manual therapy to help with injuries based off a full medical assessment. Itmay cause irritation to the impinged tissue, but also excessive strain to soft tissue and the hip ligaments/capsule that are being stretched with the instability. Ben M., Harvey LA. (2, 5). 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. However, this requires very specialized medical training and must be performed by a healthcare provider who is competent. I want to emphasize that proper stretching and soft tissue work is not the only method to improve flexibility and performance for gymnasts. They tell me they often times find temporary progress, but nothing seems to stick long term and actually show up in their skills. Naturally, hypermobile kids may do well in sports like gymnastics and baseball. 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. CEO/Founder of SHIFT Movement Science. 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. These issues are commonly overlooked as culprits to why a gymnast struggles in this area of gymnastics. Helpful or Not? We must educate ourselves on what components go into a full handstand or split positions, then be able to reverse engineer why a gymnast is struggling. Many people say how easy their jumps and skills feel after taking them off, but I think this is a short-lived neurological trick that may not have the best long term carry over. 2, 3, 4). Frequently the complex research available suggests some minor changes during training. Ive been fortunate that now after learning from many people and textbooks, I really have a good handle on the concepts that seem to work, and those that dont really tend to make a big difference in the long term. More specifically, the inferior glenohumeral ligament and capsule, as well as possible parts of the middle glenohumeral ligament and capsule. This can happen statically for a period of time (static stretching), with the use of momentum and holding of end range (dynamic or active stretching), or sometimes with muscle contractions and stretching together (PNF or proprioceptive neuromuscular facilitation). We dont want just the heel elevated with a long lever arm creating lots of posterior knee joint and ligamentous strain. Its also really important to remember that the upper back, or thoracic spine, and the next play a huge role in shoulder motion. nih.gov/pubmed/24856792, https://www.ncbi.nlm.nih.gov/ pubmed/19497032, https://www.ncbi.nlm.nih.gov/pubmed/29506306, http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0045661, https://www.ncbi.nlm.nih.gov/pubmed/25559637, The The Hyperflexibile Hip: Managing Hip Pain In Gymnasts and Dancers, Risk Factors for Anterior Cruciate Ligament Injury. We will start with some background anatomy, term clarification, and discuss some of the theoretical reasons certain flexibility methods seem to work. Within a few days of modification, advice from a qualified medical provider, and time to heal, issues may resolve quickly. It may help reverse the hypoxic or acidic environments that occur during challenging workouts. Not only do they happen quite a bit as a first time injury for a gymnast, they seem to keep popping up as re-occuring injuries for many gymnasts leading to cumulative issues down the road. Proper assessments and specific stretching methods must be used so that excessive strain on passive tissue like bones, ligaments, and joint capsules is avoided. Other more naturally stiff individuals who excel in other sports may have a tighter shirt sleeve. imo group link. Cochrane Database Syst Rev. This simple change in the stretch, along with follow up work, tends to make large progress in gymnasts who cannot progress in their overhead flexibility. Am J Sports Med 2011 39: 85S. The goal is to make hand contact with the wall. In Llyod RS, Oliver JL, Strength and Conditioning for Young Athletes: Science and Application. It may help improve range of motion acutely, but it will not change movement in a gymnastics skill-specific manner. doi:10.1007/s00167-016-4342-4, Kalisvaart MM, Safran MR. Microinstability of the hip-it does exist: etiology, diagnosis, and treatment. For example: I do not mention this long list to make people feel uneducated. 2011. 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. Other methods of stretching like active flexibility, and PNF stretching, are certainly effective for increasing range of motion. flexibility changes in a gymnast. Even if a young athlete does fall into the category of being not naturally hypermobile but powerful, we still should gravitate away from putting excessive stress on the passive structures like bones, joint capsules, and ligaments. A blind approach to gymnastics flexibility training can cause serious hip injuries as the current medical research field has demonstrated. Moving from here, I will start covering specific joints and ways to help. (18, 38-40) I do think its an important distinction, but due to cultural norms for gymnastics, I will not be super specific to go by medical jargon like these terms and more. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400218/, https:// www.ncbi.nlm.nih.gov/pubmed/20075147, https://www.ncbi.nlm. ISJPT 9(6) 2014. . Effects of self myofascial release: A systematic review. Strength Work to Opposite Side of Joint 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. 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. Gymnasts practice up to 30 hours a week and have regiments full of conditioning and exercises. Current Concepts In Shoulder Examination of The Overhead Athlete. 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. 90 Minutes of Must Hear Gymnastics Coaching Expert Advice, Master the Basics: Gymnastics Drills for Kips, Fly Aways, and Giants, Nick Ruddock Shares His Best Uneven Bar Methods for Giants, Flyaways, and Cast Handstands, Understanding and Treating Back Pain in Athletes, 5 In-Season Gymnastics Tips for Maximizing Meet & Routine Performance, Gymnastics requires significant amounts of flexibility and mobility, which makes it a primary area of training, It can be very confusing and easily overwhelming, especially with the rapid increase in scientific advances and the internet, Anyone working with gymnasts should have an understanding of basic anatomy and physiology before assigning flexibility drills, Although research is conflicting, there appear to be both neurological and mechanical reasons as to why regular flexibility training increases range of motion, Its crucial that proper methods are used to reduce joint stress and bias the stretching of soft tissue structures, especially in hypermobile athletes, Static stretching has a role to play in gymnastics but must be used correctly and at the right dosage. The issue is more about, The lack of assessments being used before and after stretching, The lack of flexibility exercises that target active muscular structures (muscles and tendons) over passive structures (ligaments and joint capsules), The lack of a consistency over intensity mindset that is supported by research, and also avoids aggressive techniques that may cause injury, The lack of individuality and specificity being used based on a gymnasts individual issue, The lack of stretching being used as one small piece for the overall flexibility approach that carries changes in range of motion to actual skills, The current body of research on stretching suggests that, Changes in the nervous system are likely the main reason why stretching overtime increases range of motion (changing stretch reflex, changing perception of discomfort, desensitization of specific nerves), Changes in the muscle or tendon tissue itself also likely occur (change in number of sarcomeres, length of sarcomeres, amount of stiffness in muscle tissue). 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