So recently I came across this article here:
www.chiro.org/.../Identifying_and_Managing_Shoulder_Pain_in_Competitive_Swimmers.pdf
Pay special attention to the bottom of page two, where it states the stretches that could hinder a swimmer's performance.
Here is what is says word by word in the article for those who don't want to click the link :D
Similar to athletes in other competitive sports, most swimmers conduct a stretching routine prior to exercise. Unfortunately, stretching may be more harmful than helpful. For example, most of the stretches that swimmers perform (figure 1), including buddy stretches (figure 2), serve to stretch the anterior capsule of the shoulder. If the capsule is overstretched, the risk of instability and subsequent injury permanently increases.10 Therefore, the indication for stretching in swimming is limited. Any stretching should be specific to the individual and designed to correct specific muscular or capsular tightness.16 Because swimmers tend to have a relatively tight posterior capsule, which can promote impingement pain, swimmers without pain should focus on stretching the posterior capsule and anterior chest musculature.7 To selectively stretch the posterior capsule without stretching the scapular stabilizer muscles, it is necessary to stabilize the scapula. The easiest way to do this is to stretch the shoulder while lying supine, partially rolled onto the lateral border of the scapula. In swimmers who have kyphotic posture because of tight anterior chest and shoulder musculature, stretching those muscles without stretching the anterior capsule helps decrease the forward shoulder posture and increase the subacromial space.7 Swimmers with shoulder pain should be instructed to cease all anterior capsule stretching and instead focus on posterior capsule stretching.5,11 Swimmers with multidirectional instability or a history of subluxation should avoid all stretching.2 Buddy stretching should be avoided altogether, because it can easily range a shoulder beyond its physiologic barrier and promote further anatomic damage.10 For athletes in whom stretching is contraindicated, a gentle warm-up is sufficient to increase blood flow to the muscles and prepare them for the workout.10,17
I know that the article does state some beneficial stretches but the wording confuses me >.
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Interesting. I read the article fairly quickly and I'm not a physiatrist, but I believe they're saying stretching one specific muscle/muscle area is associated with the injury. It uses the wording "if (the capsule is) overstretched". Over-stretching is not stretching, it's over-stretching.
I never liked "buddy stretching" because people are stupid, don't know your ROM, and can easily overstretch any body part.
So in conclusion, I don't feel stretching is by any means bad. Over-stretching is. In this case they're saying over-stretchng can lead to perhaps greater problems than if other muscles are over-stretched. You'd have to look into the cited materials to see what they're really talking about. I'm also curious how they determine what stretches are good and what stretches are bad. Is it purely theoretical? How are the studies designed to realize the adverse effects of specific stretching when there are so many variables in play?
I'll have to ask my friend who is a swimmer and physical therapist.
Thanks for the articles to Paredes and ElaineK though. I learned some new stretches in the USMS article and learned I am guilty two of the five things they say not to do haha. The last stretch the recommend, for the trapezius muscles, is by far one of the greatest stretches ever discovered.
I once went to a camp to basically get in shape for the fall sports season. The coach (drill sergeant, basically) said to never statically stretch. We were taught to stretch while running. It was very odd. I never stretch cold though. I always do a warmup, then stretch, continue with my workout, and then stretch afterwards.
Interesting. I read the article fairly quickly and I'm not a physiatrist, but I believe they're saying stretching one specific muscle/muscle area is associated with the injury. It uses the wording "if (the capsule is) overstretched". Over-stretching is not stretching, it's over-stretching.
I never liked "buddy stretching" because people are stupid, don't know your ROM, and can easily overstretch any body part.
So in conclusion, I don't feel stretching is by any means bad. Over-stretching is. In this case they're saying over-stretchng can lead to perhaps greater problems than if other muscles are over-stretched. You'd have to look into the cited materials to see what they're really talking about. I'm also curious how they determine what stretches are good and what stretches are bad. Is it purely theoretical? How are the studies designed to realize the adverse effects of specific stretching when there are so many variables in play?
I'll have to ask my friend who is a swimmer and physical therapist.
Thanks for the articles to Paredes and ElaineK though. I learned some new stretches in the USMS article and learned I am guilty two of the five things they say not to do haha. The last stretch the recommend, for the trapezius muscles, is by far one of the greatest stretches ever discovered.
I once went to a camp to basically get in shape for the fall sports season. The coach (drill sergeant, basically) said to never statically stretch. We were taught to stretch while running. It was very odd. I never stretch cold though. I always do a warmup, then stretch, continue with my workout, and then stretch afterwards.
