Posts Tagged ‘Stretching’

I have just read a very interesting article on the BBC website under the science and environment link that reports on a study that has been carried out on the effects of barefoot running versus the very cushioned shoes that we all wear. http://news.bbc.co.uk/1/hi/sci/tech/8483401.stm Not sure personally that I would go running barefoot myself, far too many sharp things on the roads and tracks around here on my soft feet . However it certainly builds on the debate about the perceived benefit of this type of running.  One of the alternatives to sore and cut feet could be the five toed running socks I wrote about in an earlier post. http://www.rangeofmotion.co.uk/archives/425

There is certainly much more to be gained from mid foot and forefoot striking rather than the energy sapping heel strike. The mechanics of the foot with the distribution of the bones, joints and muscles certainly indicate that we get much more power in each stride by a mid foot strike. A few words of caution though; you cannot just change styles overnight after years of heel strike running. Your body will have to learn to adapt to the change. I have worked with some clients using preventative massage treatments and a programme of stretches to facilitate an injury free transition. This has seen them take minutes of PBs and be less susceptible to impact injuries.

I have had success over the last couple of months with clients who have felt tight and aching sensation in the lower calf muscles when running, along with some achilles tendon soreness. In addition to the usual treatment of massage and with stretching the muscles and tendon, I have found that conducting an assessment and treatment of the bones of the foot can have a significant impact on relieving the stiffness and soreness. 

Keeping this simple, the foot is made up of several individual bones; when these work together, they act as an additional shock absorber by moving against one another and taking the strain off each foot strike. When they become stiff, the impact of each step transfers further up the leg and can cause the soreness associated with Achilles Tendinitis or a feeling of aching fatigue in the lower calf muscles.

Using a technique that works on each joint in the foot and by moving those joints, I have had very good results with clients who were struggling with running and simply walking.

Everyone I treat or talk to schedules their sporting events and training around their busy lives but rarely find time to properly stretch.  By this I don’t mean simply warming up/down pre/post exercising; this is about planning in a stretching-only session on a rest day or as part of a lighter training day.

Stretching is a simple yet highly effective activity that will help athletic performance, decrease risk of injury and minimise muscle soreness.  By placing particular parts of the body in certain positions, we can increase muscle length, reduce muscle tension and enhance our range of movement.  In doing this, we increase the distance our limbs can move before damage may occur to the muscles and tendons.

A great example of this is a swimmer who takes time to properly stretch their shoulders.  This will improve the range of movement in the shoulder and therefore facilitate a more streamlined and efficient movement through the water.  In this instance, not only is the risk of injury and fatigue reduced, but moving through the water more efficiently is likely to improve your overall performance and time and therefore a much more enjoyable experience!

I chose my website name ‘Range of Motion’ with great consideration.  A lack of range and flexibility limits our movement and can contribute to muscle and joint problems.  This can lead to injuries which prevent us from carrying out our daily lives or exercise.  Improper muscle action can result in decreased performance and can result in loss of strength and power during physical activity.

Training which does not factor in a regular stretching regime can greatly increase the risk of muscular discomfort, loss of performance and injury. 

Stretching will not necessarily make you run faster, cycle for longer or take that hard hitting tackle.  What it will do is to increase your ability to avoid injury and keep you doing what you really want to do.

What stretching WILL do is release muscle tension, maintain flexibility and reduce post activity muscle soreness and fatigue.  In addition to these benefits, stretching also gives you time to wind down, allow your body to slow down and help you reflect, take stock and relax – something we all need.