Why do most men forego stretching and then wonder why their
Achilles tendons, plantar fascia and hamstrings bother them? They also see to forget
to warm up in the winter! Alright, to be fair, its not just men……many runners
seem to be too busy to warm up or stretch but seem to have time to visit my
Grapevine, TX office when they can’t run from tendon pain!
In all fairness, it seem that the jury is still out when it
comes to stretching in the running community. To stretch or not to stretch?
That is the question…..
I have been running for more than 30 years with multiple coaches
on numerous competitive levels, all of them told us to stretch daily to get
faster and avoid injury. Yet many incredibly competitive runners never stretch
and never seem to get injured.
Is there any proof that this common recommendation is actually
valid? What do the studies say about stretching? Does it really prevent injury?
Will it make me faster? Again, the experts really don't agree on much! In most
arguments between stretchers and non-stretchers, it inevitably comes down to
"stretching helps prevent injuries" and "stretching is a leading
cause of injuries in runners".
The motion of running, repeated over many years, strengthens and
shortens several posterior muscles. The most affected are the calves, the
hamstrings and the lower back muscles. These muscles play a primary role in
lifting the feet and moving the runner forward. Exercise physiologists blame
shortened muscles for a reduced range of motion, decreased athletic performance
and increased risk of injury. To add insult to injury, the aging process
contributes to further loss of joint and muscle flexibility.
The majority of runners and coaches believe stretching improves
performance and reduces the risk of injury. In the meantime, experts disagree
on the benefits and dangers of stretching. While many experts credit stretching
with numerous benefits, improper stretching remains the second leading cause of
running injuries!
So, if we believe in stretching; what is the most effective
method?
First and Foremost; the warm up and cool down should never be optional
in your running routine! Cold muscles are at the highest risk for injury; by
warming up and increasing the temperature of your muscles they will be more
flexible and have an increased speed of motion. Warming up can loosen your
muscles and soft tissue as much as 20 percent. The cool down allows blood to
continue flowing through your muscles, working its way more slowly from a high
level of exertion to its normal resting condition. Build stretching into your
regular schedule, both before and after your daily run; after warm up and as
part of your cool down. Take the time, it's worth it!
The Do's and Don'ts of stretching:
Do
1.
Warm up prior to stretching. Walk or slowly jog at least 10-15
minutes prior to stretching.
2.
Slowly add stretching to your workout slowly. Gently stretch a
little more each day. Your muscles can actually stretch almost 1.5 times their
length, but if you try to achieve this all at once you will hurt yourself!
3.
Relax. Tension makes it almost impossible to stretch effectively
Breathe. That may sound easy but try to breathe from you diaphragm or stomach
4.
Make it a routine, try to stretch every day, even if you don't
run. Follow the same order of stretches every time for consistency
5.
Listen to your body. Some days, less is more!
Don't
1.
Don't bounce!! Bouncing risks pulling or tearing the muscle
you're trying to stretch and relax. Muscles must be stretched gradually.
2.
Don't hold your breathe
3.
Don't stretch if it hurts
4.
Don't forcibly stretch an injured muscle, gentle and less is
more
5.
Don't hurry through your routine
6.
Don't listen to your friend’s opinions about the best technique
for stretching Try them all and decide what works for you
Bottom line: Most experts agree
that stretching reduces muscle soreness after running and results in better
athletic performance. Gentle stretching after a race or intense workout can
also promote healing and lactic acid removal from the muscles. Stretching is
most effective when performed several times each week; a minimum of one
stretching session per week is sufficient to maintain flexibility.
Most
coaches and runners believe in stretching before and after every workout. The experts
never agree on much, but the majority seems to feel that stretching is
beneficial to runners if done properly. So follow the precautions outlines and
always warm up prior to stretching. Your body will thank you and who knows, you
may even get a little faster!
Run
Happy! And warm up and stretch before!
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