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
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 B& 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
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