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Help Prevent the Most Common Athletic Injuries with These Simple Stretches

Millions of people, both young and old, are passionate about playing sports. It is an excellent way to stay in shape, have a great time, meet new people, and see new places. There are numerous reasons to get involved in playing your favorite sport or sports. However, sports can lead to injuries even when you are being careful. 

Here at your Miami/Cutler Bay Impact Medical Facility, we understand the frustration of being sidelined. Our multidisciplinary approach to post-injury rehabilitation can get you back to playing in no time, but do you know what is even better than a speedy recovery? You guessed it…not getting hurt in the first place. 

One of the best ways to lower your risk of getting injured when you are practicing for or playing your next game is by adding a stretching regimen to your pre-game plans. Today, your Impact Medical team is going to give you some stretching exercises to add to your toolbox so that you can be on top of your game and not warming the bench. Take a look!


Side lunges and forward lunges are great for gently stretching the muscles, tendons, and ligaments in your legs. For a side lunge, stand with your feet wider than shoulder-width apart. Then, bend your knee on one side while leaning toward that knee until you feel the stretch. Hold for 15-20 seconds and then switch sides. Repeat 8 times.

Forward lunges work the hamstrings and glutes as well as engage the core. To perform a forward lunge, get down on one knee proposal style and place the other knee up at a 90-degree angle with the knee right over the foot. Then, raise up off the back leg and lean over the front leg. Hold for 15-20 seconds. Repeat 5 times and switch legs.


This pose is used in yoga, but it is perfect for a pre-workout stretch session. To get into the lotus position, you will want to sit flat on the floor and bring the soles of your feet together. Then, pull your heels toward your pelvis and push your knees to the floor. This stretch warms up those hip flexors and glutes as well as helps to stretch the groin muscles. If you want to add in your lower back, try to bend over and touch your chest to the floor while in the lotus position.


This one will bring you back to high school gym class. Sit with your seat on the floor and your legs shoulder-width apart or further. Next, reach both arms to your shin (or further) while trying to touch your knee with your nose. Hold for 10-15 seconds and return to the center. Switch sides and repeat 8 times.


This one is rather self-explanatory. You guessed it… you are going to lie on your back and bring your knees into your chest and hold for 10-15 seconds. You can add a little variation by gently rocking back and forth while holding this position. It will warm up your back, abs, and shoulders.

Are you feeling looser now and ready to head to practice? We hope that these stretches will help you to feel game-ready and stay injury-free. If this is not the case though, don’t just sit there in pain wondering if you will ever play again. Give our amazing team a call at Impact Medical in the greater Miami/Cutler Bay Area. Our staff of doctors, physical therapists, chiropractors, and imaging specialists can help design an individualized recovery plan that will have you off the injured reserve list in no time. What are you waiting for? Pick up the phone today.