Top 5 Stretches for Each Sports Injury
Overview
Source: Walker, Brad. Ultimate Guide to Stretching & Flexibility. 3rd ed. 2011. Print.
The stretches below are a short list of suggested stretches to help with a number of common sports injuries. These stretches may be beneficial for prevention and long-term rehabilitation of the injuries listed below; however, they should not be used in the initial stages of injury rehabilitation.
Stretching too early in the healing process can cause additional damage to injured tissues. Avoid all stretching during the first 72 hours after any soft tissue injury, and always follow safe stretching guidelines.
Head and Neck
- Whiplash & Wryneck: A01, A02, A04, A07, A11
Hands and Fingers
- Thumb Sprain: B12, B13, B14, B15, B17
- Finger Sprain & Tendonitis: B11, B12, B13, B14, B17
Wrists and Forearm
- Wrist Sprain & Tendonitis: B04, B11, B12, B16, B17
- Carpal Tunnel & Ulnar Tunnel Syndrome: B02, B11, B13, B16, B17
Elbow
- Elbow Sprain: A08, A16, B10, B11, B17
- Triceps Tendon Rupture: A09, B01, B06, B09, B10
- Tennis, Golfers & Throwers Elbow: A12, A14, A16, B01, B10
Shoulder and Upper Arm
- Biceps Bruise, Strain & Tendonitis: A17, B02, B06, B07, B11
- Chest Strain: A14, A17, B04, B05, B07
- Impingement Syndrome: A16, B01, B06, B07, B10
- Pectoral Muscle Insertion Inflammation: A14, B01, B04, B05, B07
- Rotator Cuff Tendonitis: A09, A12, A13, A14, A15
- Frozen Shoulder (Adhesive Capsulitis): A08, A14, A16, B06, B07
Back and Spine
- Muscle Bruise & Strain: D05, D08, D13, D18, D22
- Ligament Sprain: D01, D05, D09, D14, D21
Abdomen
- Muscle Strain: C02, C03, C05, D14, D21
Hips, Pelvis and Groin
- Hip Flexor Strain & Iliopsoas Tendonitis: C03, F01, F02, F03, F05
- Groin Strain & Tendonitis: H01, H02, H04, H06, H08
- Osteitis Pubis: G04, G13, H02, H05, H07
- Piriformis Syndrome: E01, E03, E05, E09, E11
Hamstrings and Quadriceps
- Quadriceps Bruise, Strain & Tendonitis: C05, F01, F02, F05, F06
- Hamstring Strain: G01, G05, G08, G11, J03
- Iliotibial Band Syndrome: D22, I02, I03, I05, I07
Knee
- Medial Collateral Ligament Sprain (MCL): F03, F05, H02, H04, H07
- Anterior Cruciate Ligament Sprain (ACL): F01, F02, F03, G03, J03
- Osgood-Schlatter Syndrome: C03, F02, F03, F04, F06
- Patellofemoral Pain Syndrome: F01, F02, F05, H05, I04
- Patellar Tendonitis (Jumpers Knee): F02, F03, F06, H04, I02
Lower Leg
- Calf Strain: G03, G13, J03, J06, K02
- Achilles Tendon Strain & Tendonitis: K01, K02, K04, K05, K07
- Shin Splints (MTSS): J06, K02, K04, K07, L02
- Anterior Compartment Syndrome: F02, L02, L03, L04, L06
Ankle and Feet
- Ankle Sprain: J03, J06, K04, L02, L06
- Posterior Tibial Tendonitis: H08, J02, K01, K04, K07
- Peroneal Tendonitis: J04, K02, K04, L02, L06
- Plantar Fasciitis: J03, J06, K04, K07, L05
Important Reminder
These stretch recommendations are intended as a general reference for prevention and long-term rehabilitation. They should not replace an individualized evaluation or treatment plan. If you are dealing with a recent injury, severe pain, or ongoing symptoms, consult a qualified healthcare provider before beginning any stretching or exercise routine.