Dunsborough Physiotherapy Centre
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  • Home
  • About Us
    • Team Members - All
    • Ben Liston
  • Dunsborough Physio Services
    • Physio Services Provided
    • Sports Rehab >
      • Sports Rehab (All)
      • SPRIG Program
      • RICER
      • Stretching / Injury Prevention Info
      • Swimming Injuries
      • Running / Walking Injuries
      • Cycling Injuries
      • Surfing Injuries
      • Snowboarding / Snowskiing Injuries
      • Golf Injuries
      • Summer Team Sports
      • Winter Team Sports
    • Physio Exercises >
      • Physio Exercises (All)
      • Lumbar / Thoracic Flexibility Exercises
      • Cervical Flexibility Exercises
      • Upper Limb Flexibility Exercises
      • Lower Limb Flexibility Exercises
      • Upper Limb Strengthening Exercises
      • Lower Limb Strengthening Exercises
      • Pilates Core Strengthening Exercises
      • Foam Roller Exercises
      • Balance (Proprioception) Exercises
    • Products for Sale
    • Common Injuries Treated
    • Surgical Info >
      • Surgical - General Info
      • Post-Op Protocols
    • Bike Fit
    • Workstation Set Up
    • Blog
  • Contact
  • Pilates
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Dunsborough ​Physio

Stretching / Injury Prevention


Stretching Info / General Injury Prevention Strategies - Dunsborough Physio Centre


rules of stretching - dunsborough physiotherapy centre guidelines Hamstring Stretch
The Rules of Stretching:
​
-Warm-up the body prior to stretching
  • -Stretch before and after exercise (active stretching during the warm up, static stretching  during the cool down)
  • -Stretch all muscle groups that will be involved in the activity
  • -Stretch gently and slowly: longer holds (20 seconds+) are better than shorter holds.
  • -Never bounce or stretch rapidly
  • -Stretch gently to the point of mild discomfort, never pain
  • -Do not hold your breath when stretching; breathing should be slow and easy.
  • -Do not make stretches competitive.


General Injury Prevention Strategies - Sports Rehab
Injury prevention info - Dunsborough physio guidelinesGeneral Injury Prevention
There are a number of general injury prevention strategies which apply to all activities and sports.  For more specific detail in regards to injury prevention strategies specific to your sport / activity of choice contact Dunsborough Physiotherapy Centre.  Our physios can provide an exercise program to limit your risk of injury.

Injury Prevention - General Guidelines
Pre-Season Conditioning
Pre-Game Warm-Up / Stretching and Post-Game Cool-Down
Wearing of Protective Clothing
Appropriate Footwear
Balance Training
Core Strengthening
Relevant Global Musculature strengthening
Flexibilty / Joint Range of Movement program
Correct Biomechanics / Technique
Proper Nutrition: including hydration, carbohydrate intake and electrolyte intake.

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