Static Stretching After Lacrosse Practice: Importance and Best Practices

Dec 5

Static stretching is important after a lacrosse practice, especially as part of the cool-down. After intense activity, like a lacrosse practice, muscles may be tight and contracted. Static stretches help relieve muscle tension, improve flexibility, and prevent injuries. They also reduce the risk of stiffness that may occur the next day.

Why Static Stretching is Important:

Reduces Muscle Stiffness: After physical exertion, muscles tend to shorten and feel tight. Stretching them in a controlled and sustained manner can help avoid this stiffness.
Improves Flexibility: Regular static stretching increases the range of motion in the joints, which is key to maintaining good playing technique and preventing injuries.
Relaxation and Recovery: Static stretching helps calm the body, promoting relaxation and blood circulation, which aids muscle recovery.

Best Static Stretches After Lacrosse Practice:

Hamstring Stretch:
- How to Do It: Sit on the floor with one leg extended and the other bent. Lean your torso toward the extended leg, keeping your back straight. You can also do this standing by extending one leg and slightly bending the other while leaning forward.
- Duration: Hold the stretch for 20-30 seconds per leg.
Quadriceps Stretch:
- How to Do It: Stand up, grab an ankle with your hand, and bring the heel toward your glutes. Make sure your knees are together and your back is straight.
- Duration: Hold the stretch for 20-30 seconds per leg.
Adductor Stretch:
- How to Do It: Sit on the floor with your legs extended in a "V" shape. Slowly lean your torso forward, keeping your back straight to stretch the inner thigh muscles.
- Duration: Hold the stretch for 20-30 seconds.
Glute Stretch:
- How to Do It: Lie on your back, cross one leg over the other (similar to the "pigeon" stretch in yoga), and pull the crossed leg toward your chest.
- Duration: Hold the stretch for 20-30 seconds per leg.
Shoulder and Upper Back Stretch:
- How to Do It: Extend one arm in front of you and use the other hand to pull it toward your body to stretch the shoulder. Then, cross the arm over your body to stretch the upper back.
- Duration: Hold each stretch for 20-30 seconds per arm.
Triceps Stretch:
- How to Do It: Raise one arm overhead and use the other hand to pull the elbow backward to stretch the triceps and upper arm.
- Duration: Hold each stretch for 20-30 seconds per arm.
Lower Back (Piriformis or Glutes) Stretch:
- How to Do It: Lie on your back, cross one leg over the other, and pull the knee toward your chest while keeping the other leg extended. This will stretch the lower back and glutes.
- Duration: Hold the stretch for 20-30 seconds per side.
Hip Flexor Stretch:
- How to Do It: In a lunge position, bring one leg forward and lower the hips toward the floor, keeping the other leg extended behind you. Ensure that the knee of the forward leg does not go beyond the toes.
- Duration: Hold the stretch for 20-30 seconds per leg.
Calf Stretch:
- How to Do It: Stand facing a wall with your hands against it. Step one leg back, keeping the heel on the floor, and push your hips forward.
- Duration: Hold the stretch for 20-30 seconds per leg.

Additional Tips for Static Stretching:

Breathe deeply while stretching to maximize muscle relaxation.
Do not bounce during the stretch, as this can cause injuries. Keep a steady tension.
Stretch after practice when the muscles are warmer and the injury risk is lower.
If you feel pain (rather than a mild tension), stop the stretch immediately.

Static stretching is essential for muscle recovery and maintaining flexibility, which is vital for quick and explosive movements in lacrosse. This helps reduce the risk of injury and improves performance in future practices or games.

In the following videos, you can find many more static stretches that you can incorporate into your lacrosse practices.