Top 5 Stretches for each Sports Injury

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. The following stretches are beneficial for
the prevention and long term rehabilitation of the injuries listed below;
however, they are not to be used in the initial stages of injury rehabilitation.
Stretching during this early stage of the rehabilitation process can cause
more damage to the injured tissues. Avoid all stretching during the first 72
hours after any soft tissue injury, and remember to follow The Rules for Safe
Stretching in chapter 5.

Sports Injury                                                               Stretches

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
Carpel Tunnel & Ulnar Tunnel Syndrome             B02, B11, B13, B16, B17

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

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 B& Syndrome                                        D22, I02, I03, I05, I07

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
Patellofemerol 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