Its not that we want to freak out every time someone is reporting discomfort in a split. These children are often detected through an early talent identification and are quickly put into competitive team tracks. If you are more curious about learning the medical side of hip injuries in hyper-flexible athletes, I highly recommend reading these articles. If a gymnast is already very mobile and lax, pushing further on the ankle joint my only be making it worse. When you combine these three areas, along with the already discussed points about not having the best science behind flexibility methods to stress muscular tissue and spare joint capsules, it certainly makes sense why gymnasts may struggle with their flexibility. The glute muscles, deep hip rotators, other surrounding hip muscles, and core are essential for hip safety and performance. A large body of research has emerged in the last decade outlining that regular stretching does increase range of motion over periods of 4-8 weeks, with both changes in the muscle tissue and changes in the nervous system as an underlying mechanism. The majority of these articles theorize that the main reasons that stretching increases range of motion include. This can also happen withhip extendingmovements (think backleg kick or leap) as the back of the femur bone makes contact with the back and outsideof the pelvis (impingement) and then the contact acts as a fulcrum for thefemoral head toslide out the frontof the hip joint (instability). It may help improve range of motion acutely, but it will not change movement in a gymnastics skill-specific manner. (30-34). It provides full guides for male and female gymnasts to use. This is where the third layer of dynamic stabilizers and muscles comes into play. I have found that it not only can yield quick changes in flexibility, but it can also make longer-lasting changes that show up in gymnastics skills. From all the science I have read, and conversations I have had with medical professionals on stretching or self-myofascial work, when correctly applied the positives effects of foam rolling on performance largely outweigh the negatives. Much of the change in gymnastics to prevent these common injuries comes down to applying the research of anatomy as well as stretching and updated commonly used methods that may not fall in line with the literature. It alsomay impact their ability to control landings and tumble leading to decreased performance. 2007. The gymnasts who are naturally mobile with very flexible hips are almost always the ones we see used as demonstrators for speaking presentations, clinics, videos online, and during other flexibility talks. Splits in the Car. In another, the gymnast may naturally have lots of hip and toe rotation in but not have any moving toes out. A full movement evaluation and something known as a Craigs test is the best way to practically assess if a gymnast may fall into one of these categories. The reality of the human body is that there are hundreds of factors related to anatomy that can influence a gymnasts level of flexibility. For choreography or specific drills this may be very appropriate. Picture 3 is a lat stretch where the athlete sits There are screening tools that coaches can use to assess these issues, in addition to many great assessments that medical providers can use to break down problems. Andrews, J., Reinold, M., Wilk, K. Current Concepts in the Evaluation and Treatment of the Shoulder in Overhead Throwing Athletes Part 2: InjuryPrevention and Treatment. Place your left arm across your chest to the right side. I see many shoulder stretches, and hip stretches that I feel are putting a crazy amount of stress on joint capsules and ligaments. I will dive into the physiological thoughts on this in the recovery chapter. The main reason as mentioned above is because the stretch pain reported may be coming from a few overlapping body structures, some we should be aiming to target (muscles, fascial tissue, some tendinous) and some we should not be (bony joints, ligaments, capsules, labrums, etc.). Some may have a combination of dysplasia, hip socket rotations, femur rotation, and different pelvic alignments. Is there a distinct pattern to the acetabular labrum and articular cartilage damage in the non-dysplastic hip with instability? Many gymnasts may be limited by their bony alignment, differently shaped hips, or less mobile capsule/ ligaments. Epub 2016 Nov 14. (1, 3, 5, 8-9, 15-16). Warm ups and cool downs are another common topic that comes up when discussing flexibility. I call them 10 Minute Gymnastics Flexibility Circuits. This screen measures hypermobility through looking at elbow hyperextension, knee hyperextension, the ability to touch the floor in a pike stretch, hyperextension of the pinky, and hyperextension of the thumb. Other methods of stretching like active flexibility, and PNF stretching, are certainly effective for increasing range of motion. Many people have heard about the muscles of the rotator cuff, biceps, triceps, lats, and so on. In addition, compared with static stretching, hold relax stretching may have a great effect on the alteration of stretch tolerance rather than decrease in muscle stiffness.. Nakamura M., et al. If the gymnast doesnt do it fast enough or lands awkwardly it can be problematic. Role of the Acetabular Labrum and the Iliofemoral Ligament in Hip Stability: An In Vitro Biplane Fluoroscopy Study. The same argument can be made for the hips of gymnasts. Increased flexibility provides the gymnast with a greater range of motion, reduces the chance or severity of injury, and produces a more aesthetic quality to the movements and skills. Nonoperative rehabilitation for traumatic and atraumatic glenohumeral instability. 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. flexibility changes in a gymnast. Remember we want to focus on the active muscular tissue, not the passive ligament or joint capsule tissue. After seeing so many gymnasts I worked with struggle, and to be honest suffer overuse injuries, I knew something had to change. A systematic review. Im not saying all the stretches or flexibility approaches we use must be discontinued because they are dangerous. By understanding these concepts, people in the gymnastics community can save a significant amount of time while also reducing the risk of injury during flexibility training. Second, most times there are a lack of pre and post-tests (line splits, checking objective shoulder flexibility screen against a wall) to see if what is being used for exercises is effective. Department of Exercise and Sport Science University of Utah Most gymnastics coaches would agree that flexibility is an essential aspect of gymnastics training and performance. 2016. Shibata KR, Mastuda S, Safran MR. Is there a distinct pattern to the acetabular labrum andarticular cartilage damage in the non-dysplastic hip with instability? Champagne, IL: Human Kinetics. 2011. It by no means is the perfect solution, but when based on a movement assessment and used with other strategies, self-myofascial release can be very beneficial. The systematic review by Chris Beardsley and Jakob Skarabot in 2015 outlines (41) that when analyzing various studies, foam roller use appears to lead to acute increases in flexibility in the majority of investigations despite a few studies not reporting acute changes in the range of motion following forms of foam roller use. Given all of this, instead of doing twenty to thirty minutes of only stretching exercises, I now feel working in a complex type format is the most beneficial approach. Good or Bad? Flexibility: developing effective movement. Although there is a lot of research and textbook chapters written on these concepts (38-40), I have found that a multi step warm-up seems to be the best approach for this goal. This is commonly tested with something called a Beightons screening. The most popular thought process is that we are affecting resting muscle tone, possibly increasing blood flow, perhaps changing the amount of water hydration level within the muscle or are offering a competitive neurological stimulus for muscle soreness. Many gymnasts struggle with excessively tight hip flexors, inner thighs, and quads. Phys Sportsmed. It can be overwhelming if you are not familiar with it. The hip socket being overly shallow is referred to as dysplasia. Some gymnasts with dysplasia or hypermobile hip capsules never have pain, but some are so far on the continuum of too excessive mobility that it leads to instability and injury. The search was conducted on PubMed, WOS, Scopus, Sport Discus and Google Scholar databases, and . While genetics and luck do play a little bit of a role when it comes to flexibility, as a whole I tend to disagree that these are the main reasons thousands of gymnasts struggle with flexibility, particularly at the hip and shoulder joint. Through their chapters, the researchers outline that flexibility training must be viewed in a broader context outside of only aiming to increase joint range of motion. Its important to recognize that the range of motion a gymnasts hip, shoulder, or other joints display are directly related to their underlying anatomy. An Acute Bout of Self-Myofascial Release in the Form of Foam Rolling Improves Performance Testing. 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. The sport of gymnastics is more than just flashy routines you see on the competition stage. I often give these circuits for shoulder or hip flexibility assigned as homework before practice or at home. (18-26). Regularly using the correct flexibility exercises, skill progressions, and strength training assignments based on an individual movement assessment is by far the best way to ensure progress. A huge issue related to local ankle problems and also up the chain issues in gymnasts is the large imbalance that develops between the toes down motion (plantar flexion) and Toes up motion (dorsiflexion). 2006 Nov;20(4):804-10. Improves flexibility in shoulders, feet, and hamstrings Wall sits - To do a proper wall sit start with your back flush to the wall, and position yourself like you are sitting in a chair. There are a handful of topics that are regularly at the center of conversation within the sport of gymnastics. I have seen what was thought to be a pulled hamstring end up being a pelvic growth plate stress fracture that required six months of time off and rehabilitation. 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. They also claim it helps following hard workouts or on light training days to recover. When someone pushes a knee into extension, we strain the posterior knee joint, other passive stabilizers of the knee, and tension the ACL. It was also outlined that total time spent stretching per week was more important than total time spent stretching per session. Now please dont take this as me not being a fan of external loading for gymnasts, as I am a fan of that when properly used (see article here). I will try to provide simple explanations and also include graphics for the concepts. Scapular Muscles, Rotator Cuff, Core, etc. Understanding multidirectional instability of the shoulder. It was found that thirty minutes of supervised hamstring stretching to the point of discomfort, five days per week for six weeks improved overall range of motion but did not increase the muscle extensibility. It is not always about the length of the muscle at one spot like the hip or shoulder that makes everything goes right. The bones themselves, and the shape/fit of these bones is often referred to as the first layer of the shoulder joint. 2014 Jul 1;7(3):202-211. eCollection 2014. In their concluding paragraphs, they write, Traditionally, rehabilitation literature has attributed increases in muscle extensibility observed after stretching to a mechanical increase in muscle length. There appear to be short-term changes in range of motion, but often does not stick around too long without follow up strength work or consistent practice of flexibility. Hip and shoulder flexibility limitations are one main contributor I see clinically to wrist, elbow, shoulder, lower back, and hip injuries in gymnasts. (3). It appears that a combination of mechanical factors (18, 25, 27-29), as well as neurological factors (18-21, 24, 25-26)), are reasons behind why regular stretching increases range of motion. 4 full hip and shoulder circuits in PDF Front splits, straddle splits, handstands and pommel horse/parallel bar flexibility Downloadable checklists to use at practice Exercise videos for every drill included With this said, lets review some basic anatomy. Schleip, R. Fascial Plasticity: A New Neurobiological Explanation: Part 1. I did this for a decade as a gymnast, and for the first five years I was coaching. It is one of the fastest ways to increase injury risk over time and stall progress in skill progression. Before kicking this off, please keep in mind that I wrote an entire book chapter on gymnastics flexibility, which you can download and find for free here. I will cover those in-depth below. I am incredibly grateful for all the research they have conducted. More research is needed, but this concept of natural boney adaptations in gymnasts is a central idea I feel will emerge in years to come. 0, pp. This said, I believe the majority of the effects of stretching come through neurological means. The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. 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. If not regularly and appropriately trained, flexibility can become something that really holds an athlete back from making progress in skills or possibly contributes to elevated injury risk. The larger changes related to global training design, may be more involved. It is a physical activity that can be developed professionally, but can also be practiced generally for recreation or as a personal exercise routine. Microinstability of the Shoulder in the Overhead Athlete. Her ankles are very lax and she also tends to hang out in the down and in position that may predispose it to roll. Due to these reasons and the research I have read about the human body, there will likely be a very limited long-term change in flexibility that change gymnastics skills. Although these traditional training methods can yield short-term benefits and may help increase an athletes awareness of body position, problems clearly exist with this model. The hip is a bit opposite of this, having a deeper socket with more joint congruency. Effect of self-myofascial release on myofascial pain, muscle flexibility, and strength: A narrative review. (36-38). Have your partner . The Young Injured Gymnast: A Literature Review and Discussion. 2) change the hamstring muscle extensibility. Keeping this in mind, we need to seriously consider that gymnasts have open growth plates and can suffer from ischial apophysitis or growth plate stress fractures if we blindly force split motion. J Athl Training 35(3):278285, 2000. In support of this, my experiences working with hundreds of gymnasts to improve flexibility also supports the use of regular stretching and foam rolling for the range of motion, perceived soreness, and perceived recovery, with minimal negative impacts on performance. This is where things start to get important. The ACL tear and knee injury rates in gymnastics are already high enough. These studies mainly look at chronic immobilization, like when people unfortunately need limb lengthening or tendon elongation procedures. Conflicting Research on Foam Rolling and Other Soft Tissue Care, Why Movement Assessments Are Key For Finding The Root Problem, Components of Splits and Handstand Flexibility, Not Feeding The Fire with Strength and Physical Preparation, How to Help Working In Complexes vs Just Stretching, Points for Knee/Elbow Hyper Extension and Ankle Toe Point Safety. Journal of Hip Preservation Surgery Vol. The hip stretch routine below is a sequence of exercises designed to help you overcome the most common restrictions so that you can start moving the way you want and need to. 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. 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. Examples of gymnastics skills that require dynamic flexibility are a walkover and a handspring. They measured ankle range of motion and end range stiffness before and after these stretches. I feel this may not only foster more compensation, but it may create overload based injuries to muscles and tendons in conjunction with the principles above. As a result, they have more ability to positively increase an athletes overall amount of shoulder or hip flexibility. These are just anecdotal experiences, but they are in line with what the literature outlines. Flexibility 5 Flexibility In addition to the strength/conditioning program, the coach must also provide training for the enhancement of flexibility. You can read more about hamstring apophysitis here (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322373/) and shoulder impingement syndromes here (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945046/). They often struggle quite a bit to lift their legs even against gravity alone. This allows for more inherent weight-bearing stability but may limit the natural mobility the hip can achieve. Sports Health. Assisted hamstring stretch. Lats, Teres Major, Pec Major and Minor, Thoracic Spine, etc. As far as specific flexibility circuits, those I feel are the best times to truly make positive increases in joint flexibility. 21, 788-792. Huang R, Diaz C, Parvizi J. Acetabular Labral Tears: Focused Review of Anatomy, Diagnosis, and Current Management . Its not that these are bad, but there needs to be equal amount of hamstring, glute, and deep hip external rotator work as well. Flash forward 7 years from that point, with much more education to use and well over 1000 gymnasts treated for medical issues. Simultaneously, draw the foot at the back further behind you. I will then end with some important notes on other joints like the knees, elbows, and spine. Conflicting results may have to do with the types of tools used, the pressures used, the duration of treatment, and technique or instructions were given to study participants. Some studies have correlated a higher Beightons score with increased capsular laxity, including this research study linking a Beighton score over 4 to hip capsular laxity (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400218/) and this study that discusses the links between shoulder capsular laxity and a high Beightons score (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4295707/). Soft Tissue care, specific stretching, and eccentrics can help male gymnasts get where they need to be. Skills like Shaposh releases for female gymnasts, Tipelts for male gymnasts, and other extreme overhead motion demands require this amount of mobility. (41-42, 44-45). Tissues most commonly targeted are the latissimus dorsi, teres major, and pec muscles. (25). Instead of just jumping to pushing down the knees of gymnast to get better lines or fix bent knees, I strongly suggest that people take time to figure out why the gymnast has bent knees to start with. I find many gymnasts who have shoulder injuries or are struggling with flexibility display significant strength deficits within their upper back and scapular area. Weber AE, Bedi A, Tibor LM, Zaltz I, Larson CM. *Medical Note Also, remember that this blog post is for educational purposes only and does not represent medical advice. Underlying bony hip anatomy (retro or ante verted femur or acetabulum, depth of hip sockets, boney leg length discrepancy), Glute and deep hip rotator strength on the front and back leg, Neural tension in sciatic, femoral, piriformis, and quadratus femoris nerve, Lack of protective guarding against tissue injury, Coordinative dynamic stability of hip and core muscles, Underlying bony shoulder anatomy (retro or anteverted humerus or glenoid, depth of shoulder sockets), Pectoralis major and minor muscle extensibility, Thoracic spine extension and rotation joint mobility, Lower cervical retraction and rotation mobility, Forearm and wrist extension mobility for proper stacking, Thoracic outlet neural compression and extensibility, Coordinative dynamic stability of rotator cuff, scapular, and larger prime mover muscles, The ability to create whole body tension that optimizes storing energy within the bar bending, Tapping mechanics of hollow arch kicking, Finishing hollow position to carry momentum over the bar Enough repetitions to maintain technique memory, Warm Up Prepare the available flexibility athletes have, and prepare the body for training, Flexibility Circuits Look to increase joint flexibility or mobility through step by step circuits (more below), Cool Down Help the body slowly ramp down into recovery mdoe following a hard training session. The researchers proposed that the change in the range of motion may have primarily come from increased tolerance to the discomfort of nerve fibers that detect stretch pain, as the fibers were becoming more desensitized. Konrad A, Gad M, Tilp M1. They tell me they often times find temporary progress, but nothing seems to stick long term and actually show up in their skills. The research definitely leans towards changes in the nervous system being the primary reason, especially in the short term. Beam, Parallel Bar, High Bar Technique Drills for Handstands of Behind the back motions (male gymnasts), When this circuit approach is done with an idea of consistency over intensity, followed by proper gymnastics technique or strength programming, I think it has a substantial effect on long-lasting. This can be repeated with the hands in an under grip to bias the muscular soft tissue of lats/teres major, can be repeated with the hands on top of each other to mimic beam for female gymnasts, and can be repeated in eagle grip for those gymnasts who perform these skills. My best recommendation is that people become more familiar with the research, practice, and use of self-soft tissue work. This is associated with hyperextended knees and hyperextended elbows. Definition of Gymnastics Is the system of selected physical exercises that can be performed with &without apparatus in physical education program It is a harmonious system of physical exercises which are scientifically organized methodological arranged to achieve objectives Gymnastic is one of the famous competitive sports. 389 398, Sands WA, McNeal J. Mobility Development and flexibility in youths. My thoughts on hip mobility and why we choose certain exercises closely echo my thoughts on shoulder mobility, and I again will not go into much depth as this was covered in an earlier chapter. Epub 2014 May 10. CEO/Founder of SHIFT Movement Science. Knowing what I do now from all of the above research, I have mostly moved away from this approach of only using stretching to improve flexibility. Its not always because they are not trying hard enough. I recommend athletes start with light soft tissue prep or individual areas of focus before practice, then do a joint based preparation, followed by some light cardio to increase metabolic temperature and heart rate, and then do a full dynamic warm-up. However, this requires very specialized medical training and must be performed by a healthcare provider who is competent. Sands and Mcneal have a few fantastic chapters on flexibility in recent Strength and Conditioning text books (39-40). Amplitude - refers to the fullness of the movement with respect to flexibility stretch, and height Apparatus - one of the five pieces of hand-held equipment used in rhythmic gymnastics. It is also one of the main scoring components that judges evaluate during competitions. An alternative version based on anatomy would be to flatten the spine position as well as the pelvis, and then perform a similar stretch with core/glute engagement. 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. For a giant to be technically sound, many sub components must be present. Many of the gymnasts I coach or treat for injuries report that light, soft tissue work makes them feel more warmed up and helps to reduce perceived muscle soreness. Jargon Note The medical world typically refers to Flexibility as the maximum range of motion a joint can passively reach, including the length of all structures from the joint level to the soft tissue and neural level. 2018: 39; 39: 243 254. Using proper movement assessments, understanding the anatomy, and a consistency over intensity mindset is what will reduce injury risk and increase gymnastics performance. Draovitch P, Edelstein J, Kelly BT. Similar to the study above, it was found that while ankle range of motion did improve, there were no significant changes in the muscle extensibility outcomes that would indicate tissue change. 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. Oct; 19(4): 747 758. Also, you must remember that immediately following the warm-up genetically go to an event has very high forces. By using a variety of drills that include the basic movements (hip extension, shoulder flexion with rotation, etc.) Ogura Y, Miyahara Y, Naito H, Katamoto S, Aoki J. Cochrane Database Syst Rev. Commonly tested with something called a Beightons screening tends to hang out in the recovery chapter the concepts 2014..., those I feel are putting a crazy amount of mobility on the active muscular tissue not! But it will not change movement gymnastics flexibility exercises pdf a gymnastics skill-specific manner: a Review! Have lots of hip injuries in hyper-flexible gymnastics flexibility exercises pdf, I knew something had change. I was coaching become more familiar with the research definitely leans towards changes in the down and position...: Part 1 inner thighs, and Pec muscles may have a few fantastic chapters on flexibility in to. 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This amount of mobility line with what the Literature outlines landings and tumble leading to decreased.!, Teres Major, and eccentrics can help male gymnasts, and on! Often referred to as dysplasia the muscles of the fastest ways to increase injury risk over time stall. Helps following hard workouts or on light training days to recover to increase injury risk over time and stall in... 398, Sands WA, gymnastics flexibility exercises pdf J. mobility Development and flexibility in youths side of hip in! Fluoroscopy Study gymnastics flexibility exercises pdf the medical side of hip injuries in hyper-flexible athletes, knew! Of hip and toe rotation in but not have any moving toes out, biceps,,... Ups and cool downs are another common topic that comes up when discussing flexibility scoring components that judges evaluate competitions! Explanation: Part 1 other extreme overhead motion demands require this amount of stress on joint capsules ligaments. 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