Welcome to the new season! Guthrie's Sports Medicine team looks forward to working with you to maintain the health of your team this fall. Click here to meet the whole team, including Guthrie's newest orthopaedic surgeon, Russell Zelko, MD. Dr. Zelko's area of interest is orthopaedic surgery for sports-related injuries.

September Tip: Stretching
With fall practices upon us, it is important to include a sound flexibility training component in your practice schedules. Flexibility, the range of motion about a joint or a series of joints, can be improved with the appropriate stretching exercises. When flexibility improves so does coordination, posture, circulation (reducing recovery time) and, thus, athletic performance. Stretching also reduces stress. Stretching should not be used as a warm-up for activity, but should be performed after muscles are adequately warmed up and more pliable, reducing the chances of strains or tears to the muscle fibers. Stretching exercises should also not be painful, but only mildly uncomfortable, and held for 10 to 30 seconds without bouncing. Athletes who take a little time now to properly warm up and stretch their muscles will go a long way in preventing injuries later.

When stretching, focus on major muscle groups (quadriceps, hamstrings, gastroc/soleus/achilles complex, lower back, shoulders, elbows and wrists). Athletes should warm up then stretch. Tossing a football or kicking a soccer ball with a partner, jogging laps or jumping rope for 10 minutes prior to stretching will adequately warm muscles. Perform slow, static stretches of at least 10 seconds. And remember, bouncing may cause muscle tears. Stretch after activity, before leaving the field or court. This may help decrease muscle soreness and increase flexibility. It's also a good time to focus on tight or problem areas.

For instruction on correct form and a list of 10 suggested stretches, click here.

If you have further questions on this or another sports medicine topic, or if you would like to submit a comment or a suggestion for a future topic, please email us at the address below. Please allow three - five business days for a response. Thank you!


Physician appointments:
Guthrie Clinic Sayre, Sayre, PA - (570) 882-2239
Guthrie Medical Big Flats, Horseheads, NY - (607) 795-5182
Guthrie Medical Corning Centerway, Corning, NY - (607) 973-8294
Guthrie Medical Erwin, Painted Post, NY - (607) 937-4900

Athletic trainer & sports rehabilitation appointments:
HealthWorks, Painted Post, NY - (607) 937-4800
Robert Packer Hospital, Sayre, PA - (570) 882-4808