The precautions to counter muscle contractures are never too many, let’s try to understand together how stretching can help.
The caution and the opinions varied greatly on the effectiveness of a workout stretching as an element of prevention from sports injuries, such as muscle strain, which can be found in the most recent literature, depend on the fact that in the protocols of research work on the topic, there are often errors, both in content and in both of method.
So often it has not been taken into account:
which sports traumas can be prevented by stretching exercises (in particular muscle stretch and lacerations of muscle fibres, but not injury of ligaments, stress fractures, etc.). Often after comparing all trauma with or without stretching programs, it is stated that there are no differences. If, however, with regard to the trauma taken into consideration there is limited to the typical ones generated by the loads of the rapid force, such as muscle tears and tendon in the region of the muscles in the back and front of the thigh, the adductors and muscles in the popliteal, you can clearly see that the stretching exercises the muscle represent an effective method of prevention of accidents.
if short-term (pre-load) or long-term (week/month) muscle elongation exercises or both have been used.
that have been used programs of stretching, non-standardized, and in which it is engaged predominantly static exercises (generally not used the techniques of elongation dynamics that are more effective); that between research and the other there are differences in the timing of elongation, and number of repetitions; that you were stretched out completely different muscle groups (it seems only the individual muscles, only monoarticolari or biarticolari etc)
at which time the trauma occurred. The prevention of sports injuries through the heating/stretching you can define only those traumas that have taken place at the beginning, but not towards the end of a sporting activity (for example in a game of football at the middle/end of second time), when the traumatic factors are also involved in other causes, such as fatigue.
of the sport subject of research. It is evident in fact that the risk of trauma in cross-country and half-world races is less than that of sports competitions that present a higher dynamic and an action of contrast of the opponent.
that a role can also be played by the individual level of joint mobility. Some studies have found conflicting opinions:some authors report that, in the presence of a higher joint mobility, there would be a lesser rate of sports injuries, while other scholars state that both greater, or that there is no correlation between joint mobility and frequency of the trauma.
From an orthopaedic point of view, the diversity of results can be traced to the fact that, in the presence of a good joint mobility or the ability to stretch the muscle, you can expect a lower propensity to injuries of the structures of the tendon and muscle, whereas in the presence of hypermobility, the general of the joints and a poor formation of the elongation capacity you can assume that it can be a greater risk of traumatic events that involve the muscles, tendon and ligament.
Muscle Building Training
A muscle-building training can serve, for different purposes, for the fitness sector, body building, but also for high-level sports. In fitness, muscle hypertrophy results in an increase in weight and muscle mass.
In the body building, the method is used to highlight muscular hypertrophy and to make the different muscle groups proportioned.
Finally, in the field of high-level sports, muscle-building training is used in that phase called “basic training and construction”.
The positive aspect of a workout of muscle building is that the average intensity of the overload does not produce a load in excess of the physical body, especially the locomotor system active and passive) and mental (stress on the central nervous system, stress). The downside is that compared to training based on intramuscular coordination, the strength increases more slowly.
Control of growth:
The exact determination is interesting not only in the framework of a rehabilitation training or as a force control in the course of life, but it is also important to determine the effectiveness or to objectify the success of the training, as well as to determine the existence of muscular imbalances.
Intramuscular coordination training:
This type of training is usually combined with a muscle-building training. In essence, it must be used to stimulate muscle enhancement. Stimulation means the ability to synchronically activate up to 80% of motor units and then reach the limits of muscle strength.
Thanks to a training of maximum force and explosive force, various adaptations in the mechanisms of nervous control are produced.
If the muscle hypertrophy has been achieved through proper muscle construction training, the future tensions will be distributed over a larger cell mass.
It is possible to result in the formation of a greater muscle strength if the increase of the section of the muscle is followed by an appropriate stimulation of the optimum of the intramuscular coordination. Muscle coordination training not only in combination with muscle construction:
A muscle coordination training can also be performed separately, in the case of sports such as high jumping, where an increase in body weight is not desirable.
Combined Strength Training:
In the combined force training method, the maximum force is increased in parallel by hypertrophy and improvement of intramuscular coordination. The main methods used for this type of training are two:
The so-called Pyramid
The one defined as static-dynamic.
Other methods suitable for the development of the maximum force are also Desmodromic training, isometric training and electro-stimulation.