Stretching is a huge topic indeed. The recommended approach to stretching has
altered dramatically over the years.
However, there are some factors that we need to be mindful of regardless
of the latest developments in the vast field of Sports Science.
Stretching
don’ts:
Never ever bounce (previously in vogue and known as ballistic
stretching). Never stretch cold or
injured muscles. Never stretch beyond
what feels pleasant and comfortable. It
is also important to adopt and utilise a stretching routine during your running
regime and within your Marathon training programme.
Why
stretch?
In brief, stretching maintains healthy muscle function. It ensures that the muscle fibres slide
fluidly together and apart. It helps
prevent injuries, muscle cramping and forms part of the important cool down –
which helps to reduce muscle soreness after activity. Think of your muscles as guy ropes. These guy ropes help anchor our bones and
give us our posture. If muscles are
overly tight, the body is thrown out of alignment. The impact of this can be aches and pains,
injuries and reduced sporting performance.
Many painful sporting injuries/conditions can be successfully treated
via simple stretching techniques.
Stretching
pre-race
Warm up first. An
effective way to warm up is jog lightly on the spot and to jump up and
down. Ensure movements are mindful and
controlled. Dynamic stretching (moving
stretching) can then be employed. This
involves moving a limb/the body through its range of motion, which in turn warms
up the muscles further and loosens off your joints. A good dynamic stretch for the legs involves
gently swinging an extended leg forwards and backwards from the hip. Arm, trunk, ankle and knee rotations are also
useful. By observing this practise, you
will reap the benefits at the start of the race, as your muscles will use less
energy to produce these movements. You
can then move on to light static (non-moving) stretches. Static stretches prior to a race have carried
the most controversy. Your own
preference will dictate whether you wish to practise these. Personally, I find them useful as they seem
to prep my muscles very effectively.
Keep it light and easy. Stretch
well within what is comfortable and achievable.
Muscle groups to target include the calves (stretch the gastrocnemius
and the soleus separately), the hamstrings (at the back of the thigh), the
quadriceps (at the front of the thigh), the iliotibial band (it spans from the
side of the knee towards the hip) and the hip flexors. In future articles, we will explore good
practice for these stretches.
Stretching
post race
Make sure you walk around for a while after the race. Walking for a mile or so will help to prevent
your muscles from going in to spasm.
Grab food and drink during this time. Ensure you replace your
electrolyte balance. Good foods to eat
include bananas and water melon. Foods
rich in magnesium (the most important electrolyte) will help prevent cramps,
and these include spinach, nuts and whole grains. Before you cool down, it may be possible for
you to perform extremely gentle static stretches. This depends on how well conditioned your
muscles are to the activity performed.
If your muscles are painfully sore, even the most gentle of stretches
are probably best to be avoided as greater muscle tears may be present. If light stretches are possible for you, try
and perform at least one set before you cool down as this will help reduce muscle
soreness and the risk of injury. Keep
moving, keep mobile, keep hydrated and refuel.
Remember
When it comes to stretching, no pain gives you the greatest
gain! Make time to maintain healthy
muscle function; you really will gain more running mileage over the years.Subscibe at LSM and keep up to date with LSM and their special offers.
Eva’s lifelong enthusiasm for Sport and the human body led
her to specialise in Sports Massage. She
has been the Redbridge Swimming Club’s Official Sports Masseuse since 2008,
where her presence has led to the reduction of sporting injuries amongst the London-based
County and National Swimmers. She has
performed post event massage at the Flora London Marathon since 2009. She
believes that maintaining healthy muscles is key to preventing injuries. Eva’s main sporting disciplines include
running, martial arts, swimming and horse-riding.
