Stretch to increase performance and prevent injury
Posted November 28th, 2006 at 4:00 PM by Jenna Sumara
Section: Running & Training, Injury & Rehab
We’re all a little bit guilty of it. Sometimes we say we are too busy; we just forget; or some of us don’t think it’s all that important. I’m talking about stretching.
Although it may be more exciting to just go out and run and once most runners begin their workout they don’t want to stop; the importance of a good stretching program is worth the wait. Having a solid stretching habit can help prevent pain, injuries and keep you moving when you might otherwise have had to take extra time off to recover.
Stretching will increase the blood flow to sore and used muscles and can relieve tightness. Another often overlooked benefit of stretching is an increase in athletic performance. The more flexible your muscles are the more force they can exert. In addition, it can help your muscle endurance. Increased range of motion can also help increase speed.
There are certain guidelines to follow and common errors that you should avoid in order to prevent injury:
- The first common mistake is bouncing. You do not want to bounce while you are stretching because that action puts you at risk of pulling or even tearing the muscle you’re trying to stretch and relax. You need to make sure you are pulling your muscles gradually and slowly. If the stretch happens too quickly, the muscle will respond with a contraction; subsequently increases tension.
- The next common mistake is stretching into pain. Yes, the point of stretching is to feel a little bit of resistance and to increase your flexibility. However, your body uses pain as a warning and you need to listen. The bottom line? Never stretch to the point of real discomfort or pain.
- Focus on the muscles you use the most. For runners, make sure to pay special attention to stretching your hamstrings (the back of your thighs), quadriceps (the front of your thighs), calves, hips, and back. If you normally have soreness in one of those areas, spend a little more time on that muscle group.
- Warm-up and cool-down before stretching. If you try to stretch a cold muscle you increase your risk of pulling or tearing it. Spend about 10 minutes warming-up and cooling-down before stretching.
Incorporating a stretching routine into your pre- and post-workout regimen, you will increase your flexibility and athletic performance. Moreover, you’ll decrease soreness, discomfort and risk of serious injury. Stretching will only take 5 to 10 minutes before and 5 to 10 minutes after your workout. This small time adjustment is well worth it and incredibly value.
Sources: [Runner’s World], [Cool Running], [Runner’s World]
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Tags: flexibility, injury prevention, muscle endurance, muscle soreness, perform better, performance, range of motion, stretching
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The Final Sprint
[…] Comprehensive Guide On How To Start A Nursing Agency Business Were all a little bit guilty of it. Sometimes we say we are too busy; we just forget; or some of us dont think its all that important. Im talking about stretching. Although it may be more exciting to just go out and run and once …Read more: here […]
November 29th, 2006 at 4:41 am[…] Stretch to increase performance and prevent injury Moreover, youll decrease soreness, discomfort and risk of serious injury. Stretching will only take 5 to 10 minutes before and 5 to 10 minutes after your workout. This small time adjustment is well worth it and incredibly value. …Read more: here […]
November 29th, 2006 at 9:45 amI think stretching is over rated. I’ve trained and completed 21 marathons. I almost never stretch and it hasn’t seemed to hurt me. But maybe I’m just an annomoly.
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November 30th, 2006 at 4:43 pm