The research in the world of hip micro instability, labral tears, hip stress fractures, and other injuries commonly seen in gymnasts has been rapidly developing in the last decade. 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. The athlete is encouraged to round their upper back to create upper back flexion. Scand J Med Sci Sports. 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. 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). Journ Sport Rehab, 2015, 24, 286 292, Nelson RT, Bandy WD. Ehmke, R. S. (2006). Alongside this, there is a lot of confusion or misunderstandings about what happens when gymnasts stretch, why it helps increase range of motion, how much stretching is suggested as beneficial to improve flexibility, and how to make changes show up in skills. Forcing a split down into extreme ranges of an oversplit without a proper assessment behind it, asking a gymnast to perform over splits when they are not even close to a split on flat ground, or blindly pushing someone down just to be tough, is most definitely dangerous. This can be seen with the examples above. 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. Mobility tends to refer to the amount of motion someone can actively show on their own. Moving from here, I will start covering specific joints and ways to help. I know there is a large spectrum of positive or negative views on soft tissue work. I will get a bit nerdy outlining the mechanisms, but then I will offer a practical application type summary for people to apply in training. Exercise selection, strength program balance, and athlete individuality also have a significant impact on limited progress in flexibility. These common active structures limiting overhead shoulder flexibility we want to focus on making more mobile. These gymnasts typically have natural flexibility but may struggle to build strength and power during training. Its my opinion that the sport of gymnastics has yet to use a systematic, individualized, science-based system to flexibility methods in training. Its not always because they are not trying hard enough. Many gymnasts will continue to see me in the competitive season for maintenance care, as they can notice how adaptively stiff they become through high volume of training or competing. [Epub ahead of print] Read this study here https://www.ncbi.nlm.nih.gov/pubmed/29506306. However, as noted in earlier chapters their natural hypermobility can be an area of caution. As a result, gymnastic branch-specific stretching exercises increase the balance and flexibility parameters in a positive way; it is thought that the longer duration of training programs will have a positive effect on the athlete's performance. 2016. Part of the reason it is so common in gymnastics is because the gymnast has to move from an extreme toe pointpositionto a toes up landing position within an extremely small time window. 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. Some degree of abnormal hip bone motion may be needed for success in aesthetic sports. In my mind, the warm-up should not really be the main time we are looking to make massive changes in flexibility. Although its not as common as the hip and shoulder post, I still have seen it quite a few times when in gyms. The sport of gymnastics is more than just flashy routines you see on the competition stage. From looking at self- myofascial release and manual therapy literature reviews, this is thought to be through changes in perceived soreness, neurological relaxation, and possibly blood flow / water content shifting within the muscle. When this is the case, there may be a more optimal approach based on the anatomy of the shoulder joint. Strength and Conditioning for Sports Performance. My mentors have outlined that this was a crucial part of their work in professional-level sports through the competitive season, so I have adopted it into my practice with gymnasts. Hold this position without touching your legs for as long as you can. Journal of Strength and Conditioning Research. As mentioned above, the research mainly leans towards changes in perceived discomfort through neurological mechanisms over changes to muscle tissue, especially in the short term (41-42). This site is oriented to my opinions and thoughts regarding the subject matter. Your legs should be at a 90 angle. doi:10.1007/s00167-016-4342-4, Kalisvaart MM, Safran MR. Microinstability of the hip-it does exist: etiology, diagnosis, and treatment. They try videos from the internet, are disciplined about stretching at practice and at home, do active flexibility, try different medical providers, and all sorts of home remedies, only to come up short. I typically have gymnasts perform moderate pressure that does not cause pain, for 10-30 seconds per muscle group, away from bony areas. As anatomical and biomechanical research in the shoulder outlines (1-5, 16) this end range overhead flexion and internal rotation position may create excessive pressure on certain shoulder ligaments over time. Riboh JC, et al. Philadelphia: Churchill Livingston. This is closely related to the one above, but many of the wobbly ankles come about because the gymnast has lots oflaxityoverall. PLOS, 2012, 7(10): 1-10, Kubo K., Kanehisa H., Fukunaga, T. Effect of stretching training on the viscoelastic properties of human tendon stiffness in vivo. Their hypermobility, along with any underlying talent or great coaching they obtain to control this range of motion, allows them to be quite successful at an early age. Given the material I have read, this has been my main thought process as well. If the exercises above are biasing stress on joint capsules and ligaments more so than the lat, teres major, and pec muscles, we should look for an alternative solution. (3), For the geeks like me reading, they more specifically are subdivided into the Superior Glenohumeral Ligament, the Middle Glenohumeral Ligament, the Inferior Glenohumeral Ligament, and the Posterior Glenohumeral Ligament. The Relationship Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. More specifically, the inferior glenohumeral ligament and capsule, as well as possible parts of the middle glenohumeral ligament and capsule. Effect of self-myofascial release on myofascial pain, muscle flexibility, and strength: A narrative review. If these joints are subject to ongoing stretching past their normal end ranges of motion, it can significantly increase the risk of injury. Routledge: New York. They also represent layer two of the shoulder joint. I call them 10 Minute Gymnastics Flexibility Circuits. Examples of gymnastics skills that require dynamic flexibility are a walkover and a handspring. 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. . Physiother Res Int 2002;7:1-13. I will talk more specifically about oversplits below, but I feel that the lack of education around this topic is why so many people are using aggressive methods. You may remember the shoulder joint has a very shallow socket, which allows for lots of motion but then creates a situation where stability is needed. This program is a four-day, upper/lower body split. Zollner AM., et al. Unfortunately, this leaves the gymnast feeling very defeated as if something is wrong with them, not to mention still struggling with skills and possibly at an elevated injury risk. With this said, lets review some basic anatomy. Some may have a combination of dysplasia, hip socket rotations, femur rotation, and different pelvic alignments. However, in my twenty-five years of being a gymnast, a gymnastics coach, and a Sports Physical Therapist who treats hundreds of gymnasts per year, flexibility is by far what I get the most questions about. After having various conversations about flexibility with people in the gymnastics community, the safety of training over splits is typically the biggest question. 2015; 23: 203-212, Escamilla RF, Hooks TR, Wilk KE. This is true both in training and in our medical clinic. It canhelp to lower their injury risk for another ankle sprain, but it also can help their performance by increasing single leg and double leg landings/jumps etc. In my experience, excessive force, excessive duration, and the incorrect placement of a foam roller or stick massager can have opposite effects. Through very sophisticated mathematical models, they did show evidence of, a mechanistic multiscale model for stretch-induced sarcomereogenesis, in which chronic muscle lengthening is characterized through a scalar valued internal variable, the serious sarcomere number.. These two things often happen together in very flexible gymnasts, theoretically as the contact of the femur on the pelvis creates a fulcrum type point for the head of the femur to lever against contributing instability. the increased range of motion could not be explained by the structural changes in the muscle-tendon unit and was likely due to increased stretch tolerance possibly due to adaptation in nociceptive nerve endings.. When an athlete reports hip or shoulder pain, far too many people are jumping to the conclusion and assuming that these reports of pain are just pulled muscles. This approach may lead to a limited transference to actual skills. 30-60 seconds per targeted muscle group, no more than 5/10 discomfort level. This is usually why they were noticed as a good candidate for competitive gymnastics, as they naturally had full splits and bridges. The important point here is that we must remember that changes in flexibility come about from slow, consistent, and patient application in training. Download My New Free 10 Minute Gymnastics Flexibility Circuits Send Me the Circuits! Current Concepts In Shoulder Examination of The Overhead Athlete. People assume that progress is being made, rather than having some comparative baseline for observing changes. 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. Huang R, Diaz C, Parvizi J. Acetabular Labral Tears: Focused Review of Anatomy, Diagnosis, and Current Management . 0, pp. Just as with the warm-up concept above, it is only one piece of the bigger puzzle to increasing shoulder or hip flexibility long term. 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. This approach is especially useful for gymnasts who are not as fortunate to be naturally mobile. As the 2018 systematic review outlines (25), it may make a positive effect on range of motion when properly done. Readers are encouraged to only operate within their scope of practice. I think that daily soft tissue care is one important piece of the puzzle. J Bone Joint Surg Am, 2013 Sep 18; 95 (18): e133, Dumount GD. We also do not want to cause excessive irritation of soft tissue through boney compression. Remember we want to focus on the active muscular tissue, not the passive ligament or joint capsule tissue. Its important to recognize that the range of motion a gymnasts hip, shoulder, or other joints display are directly related to their underlying anatomy. (17) Adjunctive radiographic X-Rays or advanced medical imaging can also be helpful to see a boney congruency. I dont want readers to think static stretching is bad, and that we shouldnt do it. I have found that many of the traditional general stretches we use as go to methods for increasing flexibility do not have proper assessments preceding them or may not have anatomical considerations in mind. Static stretching, dynamic stretching, active flexibility, and PNF stretching (proprioceptive neuromuscular facilitation) are a few popular methods. This theory is also more in line with the motor control research I have read and interpreted related to changing human movement. When correctly applied certain stretches into this position can augment skill development. Cur Rev Musculoskelet Med. Healey KC, et al. Schleip, R. Fascial Plasticity: A New Neurobiological Explanation: Part 1. The shoulder joint itself can be thought about as a golf ball sitting on a tee. J Bodyw Mov Ther. It is not always about the length of the muscle at one spot like the hip or shoulder that makes everything goes right. 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.. They also tend to have excessively mobile hip capsules, similar to the shoulder. Cochrane Database Syst Rev. to injury. I am not responsible or liable for any negative consequences that come from applying the ideas below. These gymnasts were born this way. However, we need to understand that forcefully pushing oversplits, not being open to learning basic anatomy, or ignoring serious pain complaints from gymnasts is not tolerable. Alongside this, strength deficits, limited full range control, technique issues, fatigue, or adjacent areas of the body may be the reason behind an apparent lack of flexibility. Chances are the toe points stretch is further lengthening tendons, ligaments, and the ankle joint capsule. Gymnastics training itself may create a position where a gymnast acquired more hypermobility with jumping/lading forces but also the large emphasis on mobility. I think this is especially true in those with natural hyperflexiblehip joints who are not fully developed andlack hip strength. Not to mention their flat feet may cause those same outside ankle structures that may be inflammed/damaged to get re-irritated when impinged upon. 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. I will dive into the physiological thoughts on this in the recovery chapter. Gently warming up the muscles is a safe way to begin activity and prepare you for advanced . 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/). 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. North Am J Sports Phys Ther 1(1):1631, 2006. Get in the low lunge position with the knee of the leg at the back touching the floor. It uses either a floor bar or the other arm version to bias external rotation of the shoulder. Now after saying that over split training is not inherently dangerous or going to create injury automatically, we all must realize there are severe consequences for not approaching split flexibility correctly. Simple changes to choose types of stretching exercises that bias the correct structures of the hip or shoulder may make a notable difference in long-term flexibility and injury risk. This may be one reason why so many gymnasts say their hips hurt when they do jumpingdrills, running, or skillswith ankle weights on. Am J Sports Med 2011 39: 85S. Simply throwing a bunch of random flexibility drills you recently saw at a clinic or on a video (Im majorly guilty of this one) is a quick way to ask for complaints of hip pain. I have seen what was thought to be sore shoulders turn into rotator cuff damage and shoulder instability, requiring surgery to correct. Place your left arm across your chest to the right side. Speaking beyond the research on this idea, I think light soft tissue work and static stretching may have the most impact on blood flow or lymphatic drainage. 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. The body of research regarding foam rolling and manual therapy or massage is a bit confusing regarding the theoretical mechanisms. There is typically much less seen where gymnasts elbows are being stretched into hyper extension, but that also should be avoided. (18-26). Theankle joint is very far from the hip socket. We must remember Dr. Sands advice to view flexibility not as a static quality, but as a dynamic quality that incorporates strength, power, and control. This natural selection type introduction to gymnastics presents an essential background foundational concept of flexibility training. They should not produce discomfort on the top of the shoulders, which is more indicative of rotator cuff or soft tissue impingement under the coracoacromial arch. They outline, as do many other great researchers, that correctly performed stretching bouts of 10- 30s that move to tolerable discomfort can be effective. As a result, they have more ability to positively increase an athletes overall amount of shoulder or hip flexibility. 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. (17) In one situation, the gymnast may have lots of hip and toe rotation out but may not have any motion of toes in.. These gymnasts typically dont have to work on flexibility too much to achieve full splits. The capsule resembles a balloon-type structure that completely surrounds the shoulder joint and serves as a thickened blending of ligaments. Before you apply new flexibility ideas, take a step back and consider the scientific rationale behind them. (Image credit: Unknown) Sit on the floor with straight legs at about 90 apart. In the most basic sense, I dont think oversplits are inherently bad for gymnasts. I think the more accurate way to describe them is that over splits may be bad for a particular gymnast at that moment in time. Clinical Examination and Physical Assessment of Hip Related Joint pain In Athletes. The athletes with naturally lax ligaments allow them to get into specific ranges of motion needed for even the most basic gymnastics skills. They concluded, that both Hold Relax Stretching and Static Stretching can increase end range of motion, which may be because of the decreases in muscle stiffness and modified stretch tolerance during the stretch application. The first few sections of this blog are background and explanation for flexibility methods using scientific research. Right and Left Leg Split on Line 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. 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. A Review of the Literature Part 1: Neuromuscular and Anatomic Risk, Risk Factors for Anterior Cruciate Ligament InjuryA Review of the LiteraturePart 2: Hormonal, Genetic, Cognitive Function, Previous Injury, and Extrinsic Risk Factors, Anterior cruciate ligament injury prevention training in female athletes: a systematic review of injury reduction and results of athletic performance, The Best Gymnastics Leg Conditioning For Explosive Power on Vault and Floor, Exactly How to Build Explosive Power in Gymnasts Using a Hybrid Lifting Program with Scott Willgress, 5 Ways Gymnastics Coaches Build Healthy & High Performing Gym Cultures, Luke Carson on Gymnastics Culture Change, Handling Disappointment, and The Olympics/Worlds, 5 In Season Pitfalls for Gymnastics Coaches to Avoid, SHIFTs 200th Episode! Although I highly encourage people to review it and read the evidence for themselves, their thoughts follow in line with the ideas noted above related to changes in sensation or tolerance of stretching, rather than true muscle tissue changes. Drill progressions for skills, strength and conditioning, managing fears, and dealing with pain or injury are among the most discussed. Flexibility is frequently included in talent identification and screening measures for gymnasts, divers, and dancers (2, 10, 11, 16, 20, 21). There is a much better way that is safer and has valid science behind it for support. 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