The Best Stretching Routine to Avoid Injury

Whether you're gearing up for a tournament, hitting the courts for open play, or just getting out of bed in the morning, a good stretch can go a long way! We spoke with Paige Miller, the Director of Fitness at the John Newcombe Country Club in New Braunfels, Texas, who has over 20 years of experience in the fitness industry. She shared some expert advice on how to get loose and avoid injuries while you're on the courts.

Let's Get Loose 

Paige Miller, Director of Fitness John Newcombe Country Club

Before you hit the courts, it's crucial to engage in some dynamic stretching to prepare your body for action. Dynamic stretching, often referred to as stretching in motion, involves moving your muscles through their full range of motion repeatedly. This helps activate the muscles and improve flexibility, which reduces the risk of injury.

Examples of dynamic stretching include:

• Shoulder rolls

• Leg swings

• Unweighted air squats

Incorporating stretches like these into your warm-up routine will help prepare your muscles and joints, allowing you to reach your full potential on the court.

Time to Recover

What you do after you play is just as important as warming up. To reduce the risk of injury and promote muscle recovery, it's essential to incorporate static stretching into your post-match routine. Static stretching involves holding a stretch at its maximum range for 20–30 seconds. Holding the position for 3–4 cycles can help lengthen the muscles and improve flexibility.

Examples of static stretching include:

• Touching your toes

• Butterflies

• Quadriceps stretches

Static stretches can help prevent tightness and keep your muscles in top form for your next session.

What to Avoid

While static stretching is highly beneficial post-workout, it’s important to avoid doing it before your session. It has been shown that static stretching before exercise can reduce muscle strength and performance. 

A Final Thought

Whether you're playing a competitive match or just enjoying a casual game with friends, taking the time to properly stretch before and after play is essential for staying injury-free and performing at your best. By incorporating dynamic stretching into your warm-up and static stretching into your cool-down, you'll ensure that your muscles are primed for action and ready to recover. Stay consistent with your stretching routine and you'll feel the difference on the court!