Stretching methods used in the prevention of sports injuries

Abstract

Background. Prevention of sports injuries is essential in training programs and recovery complexes for athletes of different level of mastership. Every year, 20-30% of athletes suffer injuries. An effective method of preventing sport injuries is integration of stretching into the training process of athletes. Objective(s). The aim of this research is to analyze and compare the stretching methods applied in sports practice, to determine the most effective strategy for injury prevention in athletes. Materials and methods. Dynamic stretching consists of controlled movements maintained for around 3 seconds, usually performed before physical activity to activate muscles, increase joint mobility, and reduce the risk of injuries. Static stretching involves holding muscles in a stretched position for 15–60 seconds, used after physical activity for recovery. Results. According to current evidence, there is no single method that can effectively prevent sports injuries. The most recommended approach is to combine dynamic and static stretching. Dynamic stretching is included in the warm-up phase and helps for activating muscles, improving circulation, and increasing joint mobility, thus reducing the risk of injuries during physical activity. In contrast, moderate static stretching is performed outside the active phase of training and helps relax tense muscles, restore the body after effort, and prevent muscle soreness and contractures, supporting efficient recovery. Conclusion(s). Our study has demonstrated that stretching is an essential part of athletes' preparation and one of the key elements in preventing sports injuries. Its integration into the training process should be individualized and adapted to the requirements of each specific sport.