Training Tip #10 - Flexibility and Injury Prevention Part 1

Importance of Flexibility

Continued long distance running or walking results in tight muscles and loss of flexibility.  The two areas that are typically problems are the hamstrings and the hip flexors.  Tight hamstrings and hip flexors will lead to a reduced stride length. Improved flexibility through stretching will offset this tendency and improve your range of motion and stride length.

Goal of stretching:

Is to lengthen a muscle and move the corresponding joints through the full range of motion.

How to Stretch

Stretching is personal. There are many opinions on whether or not you should stretch and when you should stretch. The best way to decide what is good for your body is to experiment. While it may be a benefit to your training if you do some gentle, light stretching, there is little research to support that conclusion. 

Some really good stretches info can be found here:

http://www.runnersworld.com/topic/0,7122,s6-241-287-0-0,00.html

Also, I have attached some stretches that you may find useful.

The best time to stretch is going to be after your training and you have had a good cool down period. Once you are no longer feeling hot and sweaty from your training session and/or you have showered, go ahead and stretch. It is also good to stretch gently throughout the day.

Try to do one or two 30-minute sessions each week.  It is preferred that you stretch after running, because a warm muscle is more flexible and less likely to become injured.  One negative to stretching is that it can lead to injury if done incorrectly.

Stretching should be firm enough to put the muscle in tension, yet still be relaxed.  Stretching should not hurt. Do not stretch aggressively or forcefully and do not bounce. Do not hold your breath while stretching. Hold each stretch for 10-30 seconds and repeat.  The first stretch should be gentle intensity and the second should be moderate intensity.

Benefits of stretching

v     Relieves muscle tension

v     Keeps muscles flexible, which can help your posture and balance

v     Lengthens muscles and increase range of motion, which helps lengthen your stride

v     Helps prevent muscle and joint injuries by elongating and relaxing muscles

v     Flushes lactic acid out of your muscles.

Be careful

v     Stretching cold, tight muscles can result in strains and possibly tears.

v     Stretching with bad form or tight muscles is a leading cause of injury.

v     When stretching exercises cause injury, it is usually because the muscles are tight or cold, though occasionally it is because the stretcher is doing too much too fast.

 

Warm Up First Prior to Stretching or (Training)

You should always have a period of warm up, whether you stretch or do not stretch before training. Do an easy walk or slow jog for 5-10 minutes, then stretch if you want.  Warming up muscles gradually will help blood and oxygen flow. If you prefer, just jump straight from the warm up into your workout and stretch after the completion of your training.

Stretching Summary

Do’s

v     Warm up thoroughly first

v     Ease into a stretching routine

v     Only static stretches (slow, rhythmic movement)

v     Pay attention to your breathing (take deep belly breaths)

v     Make stretching a habit

v     Relax

v     Listen to your body

Don’ts

v     Hold your breath

v     Bounce

v     Force a stretch

v     Hold painful stretches or stretch to the point of pain

v     Stretch injured muscles

v     Hurry through your routine

A good alternative to stretching is to cross train with an activity that stretches your running/walking muscles, like yoga or swimming.