Wenn sich alle dehnen würden, hätteste als Physio wohl zu wenig zu tun...
man könnte dir fast unterstellen das du uns Physiotherapeuten als Abzocker und Betrüger darstellst ...
wenn du dumm bleiben willst, und selber anscheinend ein medizinisches Genie bist, bitte geh dann auch nicht zum Arzt wenn’s dir weh tut. In Zeiten von Corona hätte ich schon anders erwartet.
nur ein paar kleine bespielen unten. Im allgemeinen Schein die Literatur sich einig zu sein.
Stretching and risk of injuries
Before discussing the available literature looking at the relation- ship between stretching and injury prevention, we need to under- stand how stretching can reduce the risk for athletic performance.
The compliance of the «muscle-tendon» unit is essential. Ac- cording to Safran, the ability of a muscle to absorb energy depends upon both components: the muscle and the tendon. When the contractile elements are active to a high level, more energy can be absorbed by a compliant tendon tissue, thereby reducing the exposition of muscle fibres to trauma. In case of low compliance of the tendon, the forces are transferred to the contractile apparatus. After stretching of the muscle-tendon unit, we observe a length- ening of the tendinous fibres which loose their effectiveness for shock absorbance. This phenomenon (creeping effect) is reversible and persists more than one hour after stretching . The energy is thus transmitted directly to the muscle fibres with an increased risk to generate a muscle injury and a reduction in flexibility. In contrary, a more compliant tendon with greater energy-absorbing capacities may reduce the risk of muscle damage. Based upon these considerations, stretching exercise seems not to be recommended in case of warm-up before training.
For years, it has been considered that stretching during warm- up had a positive effect on injury prevention. However, sev- eral studies showed the opposite. In 1993, van Mechelen et al. studied the effect of a health-education intervention on jogging
injuries. The intervention consisted of information, education, and a standardised protocol including warm-up, cooling-down and stretching exercises. 421 male joggers were randomly included into an intervention and control group. After analysis of a 16- week diary where both groups reported their running distance and injuries, the authors did not identify any evidence of a reduction of soft tissue damage in the intervention group, and concluded that the intervention was not effective in reducing the number of jogging injuries. In two studies, Pope et al. evaluated the effects of stretching in military trainees during a 12 weeks period. In the first one, the participants were split in two groups, a control group and a stretching group. At the end of the observation time, 214 musculo-skeletal injuries were identified, but no significant difference was found between the two groups. In the second one, six different muscle groups of the lower limb were tested with the same protocol. The results did not demonstrate any difference.
Finally, Cross studied the physical preparation of American football players. In 1994, there was no stretching in their physical preparation, whereas the following year stretching was introduced in the preparation. In 1994, 153 injuries were found, 43 in lower limb; in 1995, 155 injuries were found, 25 in lower limb.
On the basis of these studies, there is no sufficient evidence to suggest that stretching is effective in preventing lower limb injuries in sports with low stretch-shortening cycle, such as jogging, swim- ming and cycling.
The inefficiency of stretching to prevent injury can be explained by different reasons:
– the antalgic effect of the stretching
– the microtrauma generated by the stretching – the loss of coordination antagonist-agonist.
Shrier [2] explained the antalgic effect of the stretching by an improvement of the stretch tolerance. The subject stretches further because he becomes accustomed to pain. Pain receptors are like «anaesthetized» and this explains the feeling of well-being after stretching.
According to Wiemann and Klee, passive stretching can induce an identical increase in muscular tension as maximal muscle contractions. The contractile elements can be over-loaded, and therefore damaged (microtrauma), leading to an alteration of the functional performance by the stretching. The authors have
studied the effects on an eccentric training in female gymnasts. After the training, one lower limb was treated with passive stretch- ing, whereas the other not. Two days later, the stretched limb was significantly more painful than the one non-stretched.
Moreover, according to different authors stretching can affect the agonist-antagonist compliance increasing the risk of injuries: over-stretched hamstrings are not ready to stabilise the thigh dur- ing a sprint.
Consequently, stretching exercises are regularly included in warm-up and cool- down exercises. Numerous articles have been devoted to this topic, providing a variety of approaches for specific sports activities. As more people participate in sports activities, injury prevention becomes more important. Today, however, the scientific evidence of injury prevention by a routine practice of a pre- or post-par- ticipation stretching seems unclear. Moreover, stretching exercises could negatively affect the performance .
Quelle:
(The effect of stretching on sports performance and the risk of sports injury:
A review of the literature
Schweizerische Zeitschrift für «Sportmedizin und Sporttraumatologie» 53 (1), 6–10, 2005)
Noch ein Beispiel von cyclische Sportarten...
Conclusion
In conclusion, the literature suggests that stretching poses no significant advantage to endurance runners. Acute stretching can reduce running economy and performance for up to an hour by diminishing the musculotendinous stiffness and elastic energy potential.
DOMS, it has been reported consistently in the literature that stretching cannot reduce its longevity or intensity. In relation to injury risk, stretching shows little significance for endurance runners to chronic injury. Endurance athletes are at high risk of overuse injuries such as illiotibial band syndrome, stress fractures and plantar fasciitis, and the literature suggests that stretching cannot reduce the prevalence of these injuries. It appears stretching
or reducing injury prevalence.
(Research in Sports Medicine, 2015)
Mountainbiken ist der beste Sport der Welt – allerdings auch oft eine recht einseitige Belastung für den Körper. Mountainbike-Coach Fit4Racing zeigt euch, wie ihr euch ganz ohne Geräte in eurer Wohnung richtig dehnt und eure Mobilität im Alltag und auf dem Rad erhöht.
Is mir aber wumpe, ich bin beweglich und stark, scheiß auf's Gewicht, Hauptsache mein Bike hält mich aus.
) merkt man dann schon, ob man auch gut beweglich ist. Geht mal z.B. eine Spitzkehre schief und steigt dann irgendwie blöd seitlich ab, macht sich das schon manchmal bemerkbar, wie beweglich man ist und auf einmal ein Bein immer länger wird 
