What Are the Dangers of Over-Stretching in Gymnastics?

Gymnasts need tremendous flexibility to perform their leaps, jumps and turns. For this reason, gymnastics coach and athlete Roger Harrell says that gymnasts should dedicate at least 10 minutes to stretching each day, working important body parts like the shoulders, legs, back, ankles, wrists and hips. However, although stretching will improve a gymnast's flexibility and skill, he says, it's important not to over-stretch to avoid injury. For example, Harrell advises athletes not to stretch for 70 minutes once a week: it's better to do a little every day than too much at once.

  1. Muscle Tear

    • A common over-stretching injury is a muscle strain or tear, according to a Lehigh University study. Muscle tears occur when a gymnast or other athlete over-stretches or, in other words, stretches a muscle that was already stretched out. Although you should feel some tightness in the muscle you're stretching, they recommend stopping the moment you are in serious discomfort or pain. Muscle tears are painful and can even require immobilization or physical therapy, according to the American Academy of Orthopedic Surgeons. Some symptoms to watch out for include a popping or snapping sensation in the muscle, tenderness to touch and visible bruising.

    Tendon Pain

    • Another common over-stretching injury is tendon pain. Usually, this is the result of stretching before the body is fully warmed up, according to Medical Online, a South Australian health care resource. A tendon injury can range from not so serious to extremely serious, such as an Achilles tendon tear. If the tendon ruptures completely, it will cause problems to the joints and require surgery, according to Twin Boro Physical Therapy in New Jersey.

    Cramping

    • Although muscle cramping isn't usually serious, it can be uncomfortable and painful. According to the Mayo Clinic, cramping can be the result of holding a position for too long -- such as a split. To avoid cramping, coach Harrell recommends staying in position for 10 to 60 seconds, but no longer. "It is often better to stretch a given muscle for a shorter time initially and then return to that stretch later in the session," he explains.

    Back Pain

    • Stretching incorrectly can lead to severe back pain, something that plagues many gymnasts, found a 2007 Swedish study. According to personal trainers Jim and Phil Warton, stretching your back the wrong way can be especially dangerous for athletes. "Muscles work in pairs; when one contracts, the other relaxes. To effectively stretch a muscle, you have to relax it first. The traditional extend-reach-hold technique that most of us have learned does the opposite," they say.