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Stretching for Injury Prevention and Foot Care
Thousands of injuries in the U.S. alone may be avoided with proper stretching techniques before workouts. Some runners no longer stretch before workouts due to the presence of some date suggesting not to.Some of the latest results suggest that runners should only stretch before a run if they use the proper techniques. Stretching with poor technique is often worse than not stretching at all. Poor stretching is one of the leading causes of runners who get injured.
Some data suggests that morning runners are at a higher risk of injury due to the cooler temperatures in the morning as opposed to the warmer climate midday. This data implies that the muscles are more prone to injury while stretching if they are cold. If you try to stretch cold muscles, you run the risk of muscle tears. A runner should perform some type of exercise that warms the muscles up even prior to starting their morning stretch. A runner should take it easy at the beginning of the morning run until the muscles are sufficiently warmed up. Often runners enjoy a greater injury free health if they run a quarter mile gingerly prior to their stretching routine.
Be cautious when performing your stretching routine. Move to different positions slowly and allow your muscles to loosen gradually. Don't employ quick movements when stretching or bounce to another position. Move your body into a stretch until you feel a tension in the muscle, and stop there. The old axiom in stretching "no pain, no gain" does not have any place in your stretching routine. Trying to push beyond the point of resistance only puts you at further risk of injury. Never push your body to the point of pain.
Stretching Benefits
After telling you all the bad things that can come from stretching if not done properly, we must mention the benefits. Stretching reduces the amount of soreness athletes feel after a heavy workout. Proper stretching has demonstrated a positive long term impact on athletic performance, and less injuries. Also, stretching after a grueling workout can revitalize the muscles by flushing out lactic acid. Lactic acid buildup has been shown to cause fatigue in the muscles and cause soreness.
Overview Of Your Stretching Routine
A well performed workout consists of 10-20 minutes of stretching before a workout after the muscles have been warmed up and 10-20 minutes of stretching after a workout. All your stretches should be performed gradually, with your body being moved slowly into the stretch position. You should hold all of your stretches for 20-35 seconds. You should always stretch before and after a workout. A well rounded stretching routine will stretch all of the major muscle groups including the thighs, calves, hips, quads and shins. You should perform each stretch multiple times.
