Functional Stretching for Winter Sports

Improve Your Performance with Tri-Planar Stretching

by J.C. Bender

The importance of stretching should never be underestimated when it comes to sports, especially outdoor winter sports. Cold muscles are a quick recipe for injury. Many of us may have been told differently. Many of us may have actually been told that stretching is what causes injury. This has left a great deal of us with unanswered questions. 

Some of the common questions asked are: Should I stretch before and/or after exercise? How long should I stretch for? How long should I hold each stretch? Is stretching supposed to hurt? The answers to these questions have come from a variety of sources. One of the biggest is the Internet. When you Google “Proper stretching technique,” you will get two million results! Quite a few of those claim to be an authority on stretching. Many of those tell us completely different things. Which ones are correct?

The answer is that many offer correct advice on certain “components” of stretching. Often, however, we fail to see the dynamic three-dimensional way in which the body moves, especially when it pertains to sports and fitness.  Static two-dimensional stretching for people who are about to participate in dynamic three-dimensional activities is like pushing a square peg into a round hole. That type of stretching may very well get you injured.

Functional Biomechanics
Two questions we may want to consider when stretching: Do I want my stretches to be sport specific, and if so, what is the function of those muscles I am trying to stretch? When answering these questions, it is beneficial to learn from a resource who understands functional biomechanics. Functional biomechanics is a science that helps us understand the human body as a whole. Various body parts, segments and systems of the human body interact simultaneously and have distinct relationships that allow us the ability to function and move.

Tri-Planar Stretching
All of human function, especially in sport, is three-dimensional. We move or perform in our various sports in all three dimensions, or in all three planes concurrently. Functional biomechanical analysis demonstrates that traditional single plane (direction) stretching does not achieve full lengthening of muscles. If full lengthening of muscles does not occur, a muscle imbalance can develop. Muscle imbalances can lead to poor athletic performance and/or injury. In order to effectively reduce the risk of strained muscles or more serious injuries and to improve muscle performance, stretching should be performed dynamically in all three planes of motion simultaneously: sagittal (front to back), frontal (side to side) and transverse (rotational). 

With proper tri-planar stretching you can improve your athletic performance on and/or off the slopes. Proper stretching will:

• Enhance stamina, power and coordination
• Encourage the healing of underutilized or injured muscle groups
• Decrease the risk of injury
• Reduce accumulative trauma

Getting Started
Choose the body part that you would like to stretch — body parts can be subdivided into 12 groups: spine/trunk, neck/shoulders, wrists/arms, upper back/shoulders, mid-back/trunk, lower back/hips, calves/ankles, hamstrings/hips, flexors/trunk, quadriceps/legs, groin/hips and rotators/hips. Next, position yourself so you are safe and well-balanced. If possible, it is very beneficial to maintain four point contact (i.e. hands and feet), for example, in a doorway. Slowly move into the direction of stretch and remember to breathe. Stretch to where you feel mild to moderate tension. It should not feel painful. Gently move into and out of each stretch; this makes the stretch dynamic, not static. Repeat on the opposite side where indicated, spending more time on the side that feels the tightest.

A Great Place to Start
In winter sports, such as downhill skiing, cross-country skiing, ice skating and snowshoeing, the trunk, hips, low back and legs are used vigorously. Warming up these muscles before you participate in your sport will enhance your muscle performance, make your sport much more enjoyable, help you perform better and will reduce your risk of injury. Stretching after you exercise or participate in sports will help decrease soreness, joint aching and relieve muscle tension. Try the following examples:

• Hamstrings and Hips – Effective stretching of the hamstrings and hips includes slowly rolling the foot side to side to elongate both the medial and lateral hamstrings while engaging and loosening up the hip rotators. Side bend to the left or right to increase the stretch. The knee can be positioned in slight flexion, fully extended or alternate between both. As you can see from the photo, bringing the leg up encompasses the sagittal plane (front to back), rolling the foot side to side engages the hip in the transverse plane (rotation), and side bending the trunk brings us into the frontal plane (side to side).
• Flexors and Trunk – Flexor and trunk stretching is performed by stretching the deep hip flexors on one side while stretching the hip extensors on the other. Effective flexor and trunk stretching also includes rotational stretching of the trunk and side stretching of the trunk while stretching the deep hip flexors and extensors. As seen in this photo, all three planes of motion are engaged.

Safety First
The important thing to remember is to always move slowly and in control. Everybody has different amounts of flexibility, different body types and builds. Start by moving within your comfort zone and learning where your thresholds lie. If you have been injured and are unsure how to stretch a specific body part, first seek the advice of a health care professional.

J.C. Bender is a licensed physical therapist. He is the owner of Bender Rehabilitation Center, an outpatient physical therapy practice in Clifton Park. He enjoys downhill skiing, snowshoeing and the outdoors.

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