Definition
Stretch, or muscle elongation, is a medium-sized lesion that alters normal muscle tone. In a scale of hypothetical gravity we could place it between the simple contracture (involuntary and permanent increase in muscle tone) and the tear (breakage of muscle fibers).
Causes
Stretching is quite common in sports and is caused by excessive lengthening of muscle fibers. This stretching can occur in different situations for different reasons. Among the most frequent we remember:
- lack of general and specific heating
- unsuitable physical preparation
- sudden and violent movements
- joint problems, postural and muscular imbalances, lack of coordination
- adverse environmental conditions
- repeated microtraumas
- Unsuitable clothing and footwear
- insufficient recovery after a previous athletic effort.
A bit of physiology
Every muscle in the body has receptors that can transmit information about its condition to the central nervous system.
In particular, the neuromuscular spindles send information about the speed and extent of the stretch. When a muscle is stretched excessively (stretches), the spindles (placed in parallel with the muscle fibers) also lengthen, causing the so-called stretch reflex. This phenomenon causes a sudden muscle contraction that is associated with a simultaneous relaxation of the antagonist muscle. This mechanism allows to safeguard the muscular structure but in particular circumstances (fatigue) it can be insufficient predisposing the athlete to muscle stretching.
Symptoms
To learn more: Symptoms Muscle Stretching
Continuing the sport practice greatly increases the risk of aggravating the situation (muscle tearing) so it is advisable to stop as soon as possible even if the pain felt is slight.
What to do - Treatment
Rest is the only truly effective therapy. The observance of a stop period between two and three weeks is also fundamental to avoid the risk of possible recurrences.
The immediate application of RICE, the most accredited protocol for acute injuries, is recommended. In this phase the objectives are: immobilization, application of a cold pack (ice bag or spray) and a compression bandage to reduce bleeding and mechanical stresses on the damaged structure.
Training restarts will be gradual with particular attention to the warm-up phase.
A visit to a specialist could highlight the need to perform additional diagnostic investigations to rule out the presence of muscle injuries. Always the specialist could prescribe anti-inflammatory drugs and muscle relaxants to accelerate healing. Even some physical therapies such as TENS, ultrasounds and tercar therapy can significantly reduce recovery times.
Stretching to facilitate recovery can be as useful as it is dangerous, so it is advisable to perform these exercises under the supervision of qualified personnel.
Also read: Remedies for Muscle Stretching
Prevention
The prevention of muscle injuries is implemented primarily through the observance of some fundamental rules:
- always perform a general and specific warm-up of the muscles
- make sure you are in the right physical condition to support the effort
- carefully assess the practicability of the pitch
- choose suitable clothing, cover well in the winter months and, if necessary, use specific creams during the heating phase
- always perform stretching exercises to improve muscle elasticity and flexibility both in the preparatory and anti-fatigue phases
- correct any muscular and postural imbalances
- observe the right rest periods WITHOUT ASSESSING THE INJURY OF PAIN, BOTH OF LIEVE ENTITY
