Stay in the game
Injury Prevention Stretches
إطالات الوقاية من الإصابات
Fencing hammers the lunge-leg hip flexor and the weapon-arm shoulder. This routine, 10 min warm-up before, 15 min cool-down after, is what keeps athletes available through a long season.
Warm-up, before
إحماء, قبل
Dynamic, no static holds. 10 minutes total, in this order.
Dynamic lunges (walking)
طعنات متحرّكة (مشي)
2 × 10 each leg · Hip flexors · quads
Leg swings, front/back, side
أرجحة الساقين, أمامي/خلفي وجانبي
15 each × 4 · Hip mobility
World's greatest stretch
تمدّد العالم الأكبر
5 each side · Full body
Ankle circles + calf pumps
دوائر الكاحل + ضخّ ربلة الساق
20 each · Ankle · calf
Wrist circles + finger flex
دوائر المعصم + ثني الأصابع
20 each · Weapon arm
Arm circles, forward/back
دوائر الذراعين أمامياً وخلفياً
15 each · Shoulder
Cool-down, after
تهدئة, بعد
Static holds. Breathe deeply. 15 minutes total.
Couch stretch (hip flexor)
تمدّد الأريكة (ثنية الورك)
2 × 30s each leg · Deep hip flexor, fencing #1 issue
Pigeon pose
وضعية الحمامة
90s each side · Glutes · hip rotators
Seated hamstring stretch
تمدّد أوتار الركبة جلوساً
45s each · Hamstrings · back of lunge
Quad stretch (standing or wall)
تمدّد الفخذ (وقوفاً أو بجدار)
45s each · Quads
Chest doorway stretch
تمدّد الصدر بباب
45s each · Pecs · shoulder
Child's pose with reach
وضعية الطفل مع مدّ
60s · Lower back · lats
Neck gentle rotations
دوائر رقبة خفيفة
5 each way · Neck (mask tension)
Red flags, see a doctor
علامات تستدعي زيارة الطبيب
- Sharp / stabbing pain, not normal muscle fatigue
- Swelling / discolouration on joints
- Pain that wakes you at night
- Loss of grip strength in weapon hand
- Clicking knee/ankle with pain
Any of these: stop training, see a sports doctor or physiotherapist. Don\'t "train through" acute pain.