Before any strenuous activity or exercise, we are often advised to do some stretching first. The problem with most of us though is that we tend to ignore this little tip and proceed to the exercise right away. Stretching exercises are supposedly helpful in order to lengthen your muscles to their normal muscle length. Without these, our muscles could shorten and tighten during vigorous exercises, causing muscle pain and injury.
This often happens to basketball athletes who do not warm up before shooting hoops. If you are an athlete, or a sporty person at that, you can prevent shoulder injuries from happening to you by stretching properly.
Stretching the Right Way
One tip to keep in mind is to exercise only when your muscles are warm. Exercising when your muscles are cold can cause them to tear in the process. A warm-up can be a light five-minute jog until you can already feel warmth emanating from your muscles.
You can then proceed with slow, static stretches for 20 to 30 seconds. It is important to gradually increase your speed and power when performing stretching exercises as this helps prepare your muscles for the demands of your sport.
You may do some bounce style exercises or any other plyometric routines that are similar to your sport’s requirements.
Sports injuries can be prevented. To learn more on how to prevent any sports-related injuries, contact Plancher Orthopaedics today at 212-876-5200. We would love to hear from you!
New York Office
1160 Park Avenue (corner of 92nd Street)
New York, NY 10128
Phone: (212) 876-5200
Fax: (212) 876-4440
Connecticut Office
31 River Road, Suite 102 Cos Cob,
CT 06807
Phone: (203) 863-2003
Fax: (203) 863-2025
Joseph M. Ajdinovich, M.D.
Fellowship Year 2016-2017
Post Fellowship: Orthopaedic Surgeon, Bonutti Clinic & HSHS St. Anthony’s Memorial Hospital
Effingham, IL
Jeffrey T. Alwine, D.O.
Fellowship Year 2013-2014
Post Fellowship: Orthopaedic Surgeon, Guthrie Corning Hospital, Guthrie Robert Packer Hospital, Guthrie Troy Community Hospital
Corning, New York / Troy, Pennsylvania
Shariff K. Bishai, M.S., D.O.
Fellowship Year 2006-2007
Post Fellowship: Partner, Associated Orthopedists of Detroit
St. Claire Shores, MI
Peter B. Blank, D.O.
Fellowship Year 2005-2006
Post Fellowship: Owner, New Jersey Center for Orthopaedics and Sports Medicine
Basking Ridge, NJ
David B. Dickerson, M.D.
Fellowship Year 2008-2009
Post Fellowship: Owner, Performance Orthopaedics & Sports Medicine
Shrewsbury / Tom’s River, New Jersey
Albert S.M. Dunn, D.O.
Fellowship Year 2013-2014
Post Fellowship: Orthopaedic Surgeon, Precision Orthopaedic Specialties, Inc.
Chardon, Ohio
Eric D. Fornari MD
Pediatric Sports Medicine
Montefiore Medical Center | 3400 Bainbridge Avenue, 6th Floor, Bronx, NY 10467
Monet A. France, M.D.
Fellowship Year 2012-2013
Post Fellowship: Orthopaedic Surgeon, CareMount Medical
Fishkill, New York
Mary Ann Gardner, M.D., Lieutenant Commander, Medical Corp, USNR
Fellowship Year 2007-2008
Post Fellowship: Department of Surgery at James A. Haley Veteran’s Hospital
Tampa, Florida
Michael J. Kaplan, MD
Advanced Knee Reconstruction and Sports Medicine
Active Orthopaedics P.C. | 1579 Straits Turnpike, Middlebury, CT 06762
Harish Kempegowda, M.D.
Fellowship Year: 2018-2019
Post Fellowship: Orthopaedic Surgeon, Horizon Health
Paris, Illinois
Bradley J. Lawson, M.D.
Fellowship Year 2010-2011
Post Fellowship: Orthopaedic Surgeon, Advanced Orthopedics of Oklahoma
Tulsa, Oklahoma
Sheryl L. Lipnick, D.O.
Fellowship Year 2008-2009
Post Fellowship: Physician, The Center for Sports Orthopaedics, S.C
Hoffman Estates / Carol Stream, IL
Timothy A. Luke, M.D.
Post Fellowship: Orthopaedic Surgeon, Minimally Invasive Spine
Fellowship Year 2003-2004
Phoenix, Arizona
Marc J. Philippon, MD
Complex & Advanced Hip Arthroscopic Procedures
Steadman Clinic / Steadman Surgical Skills Lab | 181 West Meadow Drive, Suite 400, Vail, CO 81657
Pedro A. Piza, M.D.
Post Fellowship: Physician, Tenet Florida Physician Services
Fellowship Year 2004-2005
Delray Beach / Boca Raton, Florida
Kevin D. Plancher, MD, MPH
Fellowship Director – Knee & Shoulder Reconstruction, Sports Medicine, and Arthroplasty
Plancher Orthopaedics & Sports Medicine | 1160 Park Avenue, New York, NY 10128
Bioskills Cadaver Lab | 345 East 37th Street, Suite 312, NY, NY 10016
Alberto R. Rivera-Rosado, M.D.
Fellowship Year 2009-2010
Post Fellowship: Owner, Rivera Orthopedics and Sports Medicine
Coamo, Puerto Rico
William I. Sterett, MD
Knee & Shoulder Reconstruction, Sports Medicine, Arthroplasty, and Acute Trauma
Vail Summit Orthopaedics | 108 S Frontage Rd W, Vail, CO 81657
William W. Stewart, M.D.
Fellowship Year 2012-2013
Post Fellowship: Orthopaedic Surgeon, Mercy Clinic Orthopedic Surgery
Edmond, Oklahoma
Francesca M. Swartz, D.O.
Fellowship Year 2010-2011
Post Fellowship: Orthopedic Surgeon, Orthopedic Specialists of SW Florida
Fort Meyers, Florida
Seth R. Miller, MD
Shoulder Reconstruction and Sports Medicine
Orthopaedic & Neurosurgery Specialists (ONS) / 6 Greenwich Office Park, Greenwich, CT 06831
Paul M. Sethi, MD
Knee & Shoulder Reconstruction, Sports Medicine, and Shoulder Arthroplasty
Orthopaedic & Neurosurgery Specialists (ONS) / 6 Greenwich Office Park, Greenwich, CT 06831
William D. Murrell, MD
Fellowship Year 2021-2022
Post Fellowship: Orthopaedic Surgeon, Gardner Orthopaedics and Sports Medicine/Institute for Mobility and Longevity
Ft. Meyers, FL
Tyler J. Brolin MD
Complex Shoulder Arthroplasty & Reconstruction, and Sports Medicine
Campbell Clinic Orthopaedics / 1400 S. Germantown Road, Germantown, TN 38138
Thomas B. Evely, DO
Fellowship Year: 2020-2021
Post Fellowship: Orthopaedic Surgeon, University of Alabama (UAB);
Assistant Professor, Department of Orthopaedic Surgery, Heersink School of Medicine
Birmingham, Alabama
Clifford Voigt, MD
Fellowship Year 2021-2022
Post Fellowship: Orthopaedic Surgeon, SUNY Downstate Medical Center
Brooklyn, NY
Karthikeyan Chinnakkannu, MD
Fellowship Year: 2020-2021
Post Fellowship: Orthopaedic Surgeon, Bronx Care Health System
Bronx, New York
Erik Carlson, MD
Shoulder Reconstruction, and Sports Medicine
Active Orthopaedics P.C. / 1579 Straits Turnpike, Middlebury, CT 06762
Marc S. Kowalsky, MD
Knee & Shoulder Reconstruction, Sports Medicine
Orthopaedic & Neurosurgery Specialists (ONS) / 6 Greenwich Office Park, Greenwich, CT 06831
Rachel M. Frank, MD
Sports Medicine and Cartilage Regeneration
CU Sports Medicine Center / 2000 S. Colorado Blvd., The Colorado Center Tower One, Suite 4500, Denver, CO 80222
CU Sports Medicine & Performance Center / 2150 Stadium Drive, Boulder, CO 80309
Orthopedics-Anschutz / 1635 Aurora Court, 4th Floor, Aurora, CO 80045
Max N. Seiter, MD
Shoulder, Hip and Knee Reconstruction, Sports Medicine, and Acute Trauma
Vail Summit Orthopaedics / 108 S Frontage Rd W, Vail, CO 81657
Demetris Delos, MD
Knee & Shoulder Reconstruction, and Sports Medicine
Orthopaedic & Neurosurgery Specialists (ONS) / 6 Greenwich Office Park, Greenwich, CT 06831
Armando F. Vidal, MD
Knee & Shoulder Reconstruction, Sports Medicine, and Acute Trauma
The Steadman Clinic / 181 West Meadow Drive, Suite 400, Vail, CO 81657
Lauren M. Fabian, MD
Shoulder, Knee & Elbow Reconstruction and Sports Medicine
Orthopaedic Specialty Group (OSG) / 305 Black Rock Turnpike, Fairfield, CT 06825 and 762 River Road, Shelton, CT 06484
R. Tim Greene, MD
Complex Hip Arthroscopy and Sports Medicine
Orthopaedic & Neurosurgery Specialists (ONS) / 6 Greenwich Office Park, Greenwich, CT 06831
Peter J. Millett, MD, MSc
Knee & Shoulder Reconstruction, Shoulder Arthroplasty, and Sports Medicine
The Steadman Clinic / 181 West Meadow Drive, Suite 400, Vail, CO 81657
Jaya Shanmugam, M.D.
Fellowship Year: 2019-2020
Post Fellowship: Orthopaedic Surgeon, Pratt Regional Medical Center
Pratt, Kansas
Contact us about any ankle, knee, or shoulder injuries you’ve experienced this winter.