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The video clip is painful to watch: a teenage cheerleader being compelled into the splits by she teammates and also coach together she cries and also yells because that them to stop. Yet could the coach just have been do the efforts to help a student press through a daunting moment to attain a goal? after all, in sports, isn’t the a concern of “no pain, no gain?”

“This is no the method to attain your athletic goals,” claims Stephen Aoki, MD, a pediatric sports medicine orthopedist through University of historicsweetsballroom.com Health. “Pain is the body’s way of telling you the isn’t tolerating a certain motion or activity and you should modify your training in an proper manner." 

As the team physician for college of historicsweetsballroom.com gymnastics, Aoki has actually seen his fair share that athletes who deserve to do the splits, yet they didn’t achieve this goal quickly – or through the use of force. Rather they functioned at conditioning and stretching the body over time until they were able to perform the motion. “You have to achieve the capability to perform the splits end time, progressively pushing the borders of her body,” states Aoki. “It’s no something friend can achieve in a single day in ~ cheer camp.”

In fact, most training programs because that the splits do not recommend starting with that position at all. Rather they suggest starting with lunges, was standing stretches, and also leg stretches on your back to loosen up the muscles and also tendons. They likewise suggest making use of exercise block to support yourself when an initial attempting the splits. Oh, and they recommend to stop if you feeling pain. “It’s like running a marathon,” says Aoki. “You don’t do it in a single day. You train and also work approximately a longer distance.  The human body doesn’t forgive drastic changes all in ~ once.”

Beyond the temporary pain brought about by forcing the human body to do activity it isn’t prepared for, athletes can hurt themselves attempting to placed their bodies into supraphysiologic location – choose the splits. Muscles, hamstrings, and joints room all involved, and also could it is in at risk for injury. “An athlete can tear the soft tissues or damaged joints, making it challenging to recuperate and continue training,” claims Aoki.

Every athlete desires to be the best they deserve to be, and coaches and teammates are a large part in helping them accomplish their goals. However, that aid should likewise include protecting each other from injuries.


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“The bottom heat is if one athlete is telling you they have to stop, we need to listen,” says Aoki. “It’s necessary to know when sufficient is enough.”