Stretching, good or not good to do? Before or after the match padel ?

We are going in this article to take stock of what is currently known about stretching, attention is a sensitive subject and controversial!

What is flexibility?

Physical quality in its own right. It deserves the same place in your training program as power, speed or explosiveness ...

An important point to emphasize:

Not all athletes have the same needs in terms of flexibility. In contrast to a player of padel, a gymnast will have very specific needs on the range of motion related to his sport. In addition, each athlete will not have the same anatomical, physiological or even physical specificities.

Idea received N ° 1

Stretching before doing a sports activity would decrease performance and promote injury.

This is an annoying subject in the world of physical preparation, everything and its opposite has been said. According to several studies of which one quoted very regularly, the negative aspect of the stretches is put forward because of a decrease of the sporting performances, especially on the period heating / before meeting.

Compare what is comparable

=> the study targets the plantar flexors (calves) and the duration of the stretching is very high on each muscle (stretching repeated 13 times lasting 135 seconds each time, i.e. more than 30 min of stretching on a single muscle group…). Who stretches so long before a match padel ?!

Depending on the overall duration of the stretching sequence (between 30 and 60 seconds per muscle group is interesting) and the type of stretch used, we can see positive effects of stretching on performance, especially if they are done in a chain muscle (see photo). Associate a little static stretching (we will only talk about this type of stretching here in order to keep this article “digestible”) with your warm-up before a training or a match. padel is a good option, without influencing other parameters.

To remember

 

Their integration into your training is interesting for the performance and prevention of musculotendinous injuries if you stay in a realistic and useful programming and in the context of conditions conventionally used in the field.

Idea received N ° 2

Stretching before or after the sport reduces any muscle soreness

It is illusory to think that stretches just before or after a match have an action of reducing aches. As well as taking analgesic or hot ointment ...

Aches and pains are delayed-onset muscle soreness, they result from the appearance of microcracks in the muscles following the tensioning of their fibers in a significant way while they are lying down, what is called the "eccentric" phase. Make a marathon, start a new sport, wear heavy objects ... so many reasons to appear 48 h muscles after exercise.

=> However, we see a relationship between muscle stiffness and muscle stiffness, we explain why.

The stiffest people are more likely to have aches, why?

The "stiff" people reach faster "The mechanical stress zone", that is to say the (connective) tissue which supports almost all the stresses during an eccentric exercise (at the origin of the aches, we find a lot of eccentric work in the practice of padel). This is why micro lesions mainly affect this component of the muscle.

People with "normal" mobility will have to make very large movements in amplitude or repeat them more often to obtain the same constraints.

And "soft" people will almost never be in the area of ​​mechanical stress and therefore almost never aches.

"A material that is too stiff will break faster than a more" flexible "material. To be flexible is to somehow be able to absorb a part of the stress (bending) thanks to its deformation. A stretchable muscle therefore elongates under the action of an external force by collecting much better the deformation which is imposed to it by this one. He will have less chance to tear himself ... "

Prevost, Reiss "stretching and performance" Allo doctor, December 2014.

To remember

You will understand, it is more in the long term that the stretching will have a beneficial effect vis-à-vis aches, and not immediately after the match. padel. In other words, stretch regularly before tournaments, games, or recovering throughout the year.

We offer a circuit of 4 exercises:

Perform 30 seconds on each move, repeat the entire 5 circuit once.

Remember to perform the 2 sides when the movement is bi lateral.

Claire LEFEBRE
Founder Fitpadel
www.fit-padel.com

References :

JR Fowles, Sale DG, and MacDougall JD. Reduced strength after passive stretch of the plantaflexors. J physiol 2000 appl.

Cramer JT, TJ Housh, Johnson GO, JP Weir, TW Beck and JW Coburn. An acute end-to-end eccentric isokinetic peak torque, the joint angle at peak torque, mean power, electromyography, or mechanomyography. J Ortho Sports Physter 2007.

Herman K, Barton C, Malliaras P and Morissey D. The effectiveness of neuromuscular warm-up strategies, which requires further training. BMC medicine 2012.

Amtmann J. Stretch your routine: athletes are not the only ones to benefit from flexibility. JEMS: a journal of emergency medical services 2009.

Prevost P, Reiss D. Stretching and performance. Hello Doctor 2014.

Franck Binisti

Franck Binisti discovers the padel at the Club des Pyramides in 2009 in the Paris region. Since padel is part of his life. You often see him touring France going to cover the major events of padel French.

On the same subject

Tags