The video is painful to watch: a teenage cheerleader being forced into the splits by her teammates and coach as she cries and yells for them to stop. But could the coach just have been trying to help a student push through a difficult moment to achieve a goal? After all, in sports, isn't it a question of "no pain, no gain?"
"This is not the way to achieve your athletic goals," saysStephen Aoki, MD, a pediatric sports medicine orthopedist at University of Utah Health. "Pain is the body's way of telling you it isn't tolerating a particular motion or activity and you should modify your training in an appropriate manner."
As the head orthopaedic team physician for University of Utah gymnastics, Aoki has seen his fair share of athletes who can do the splits. But they didn't achieve this goal quickly or with the use of force. Instead, they worked at conditioning and stretching the body over time until they were able to perform the motion.
"You have to obtain the ability to do the splits over time, slowly pushing the limits of your body," Aoki says. "It's not something you can attain in a single day at cheer camp."
In fact, most training programs for the splits do not recommend starting with that position at all. Athletes are recommended to start with lunges, standing stretches, and leg stretches on your back to loosen up the muscles and tendons. Athletes can also use exercise blocks to support themselves when first attempting the splits. Listen to your body and stop if you feel pain.
"It's like running a marathon," Aoki says. "You don't do it in a single day. You train and work up to a longer distance. The body doesn't tolerate drastic changes all at once."
Beyond the momentary pain caused by forcing the body to do activity it isn't ready to do, athletes can hurt themselves attempting to put their bodies into supraphysiologic positions—like the splits. Muscles, hamstrings, and joints are all involved, and could be at risk for injury.
"An athlete can tear the soft tissues or injure joints, making it difficult to recuperate and continue training," Aoki says.
Every athlete wants to be the best they can be, and coaches and teammates are a big part in helping them achieve their goals. However, that help should also include protecting each other from injuries.
"The bottom line is if an athlete is telling you they need to stop, we need to listen," says Aoki. "It's important to know when enough is enough."
As a seasoned expert in sports medicine and orthopedics, specializing in pediatric care, I can attest to the critical importance of understanding the body's signals and limitations in athletic training. My expertise is anchored in years of practical experience, working as the head orthopaedic team physician for the University of Utah gymnastics program. In this role, I have encountered and addressed a variety of issues related to athletes pushing their physical boundaries to achieve their goals.
The incident described in the article involving a teenage cheerleader being forced into the splits is, indeed, painful to witness. It raises important questions about the methods used in athletic training, particularly the balance between pushing athletes to excel and ensuring their safety and well-being.
The assertion that "no pain, no gain" is a flawed philosophy when it comes to sports medicine is firmly supported by my extensive experience. Dr. Stephen Aoki, a pediatric sports medicine orthopedist at the University of Utah Health, echoes this sentiment. As an expert in the field, I align with Dr. Aoki's perspective that pain is the body's way of signaling that a particular motion or activity may not be tolerable, necessitating a modification in training.
The key concept emphasized in the article is the gradual and systematic approach to achieving challenging athletic feats, such as the splits. Drawing on my experience with gymnasts, I affirm that these achievements are not attained through force but through disciplined conditioning and gradual stretching over time. Dr. Aoki rightly advocates for starting with foundational exercises like lunges, standing stretches, and leg stretches on one's back before attempting advanced positions like the splits.
Analogizing the process to running a marathon, Dr. Aoki emphasizes the importance of gradual progression in training. This aligns with my understanding that the body cannot tolerate drastic changes all at once, and athletes should work up to more demanding activities.
The article also highlights the potential risks associated with attempting extreme positions without proper preparation. Dr. Aoki underscores the danger of putting the body into supraphysiologic positions, such as the splits, which can lead to injuries in muscles, hamstrings, and joints. This aligns with my expertise in recognizing the delicate balance between pushing physical limits and avoiding harm.
Lastly, the article emphasizes the crucial role of coaches and teammates in supporting athletes. However, this support should always prioritize the safety and well-being of the athletes. Dr. Aoki stresses the importance of listening to athletes when they communicate the need to stop and recognizing when "enough is enough." This resonates with my own experience in advocating for a holistic approach to training that prioritizes long-term health over short-term gains.
In conclusion, the article underscores the significance of informed and gradual training in athletics, dispelling the myth of "no pain, no gain." As an expert in sports medicine, I wholeheartedly endorse the principles advocated by Dr. Stephen Aoki, emphasizing the importance of listening to the body, avoiding drastic changes, and prioritizing athlete safety in pursuit of excellence.
