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Stretching Info / General Injury Prevention Strategies - Dunsborough Physio Centre

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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.

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General Injury Prevention Strategies - Sports Rehab

General 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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