The foam roller move recently discussed by fellow TFS Media Network publication HerActiveLife.com is an excellent form of self massage. It is especially helpful for runners who tend to have tight IT bands and often suffer related injuries.
The IT band is a tough group of fibers that run along the outside of the thigh from your hip to your knee. One way to help alleviate this pain is to use a foam roller to perform myofascial release (aka a form of massage).
For more information on how to perform the foam roller move, please visit or partner site: HerActiveLife.com.
Stretching the leg muscles improves muscle flexibility and strength, running speed, and jumping distance, according to a study from Louisiana State University (Medicine and Science in Sports and Exercise, October 2007).
Stretching elongates muscles and tendons. Longer tendons allow muscles to exert a greater torque on the joint to exert more power to help you lift heavier, jump higher and run faster.
However, other studies show that you should not stretch before a competition involving speed and strength (Journal of Bodywork and Movement Therapies, April 2006). The longer the athletes stretched, the weaker they became. Prolonged stretching fatigues muscle fibers so that they contract with reduced force.
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The following article was written by TFS guest contributor Dr. Larry Robinson. For more about Dr. Robinson, check out the “About Dr. Robinson” section at the conclusion of the article.
1. Use the summer weather to increase your outdoor activity:
“From running and baseball games in the park to weekend getaways hiking, biking and canoeing, summer’s the perfect time to get in shape without a daily trip to the gym,” says Dr. Robinson. “Use the season to start a new sport you’ve always been interested in that can carry you through the holidays, New Year’s resolutions and colder weather.”
Of course check with your physician first if you have any physical concerns, and always start off easy. If you’re prone to heat stroke or exhaustion, take advantage of dusk and dawn to complete your fitness activity. And, as always, drink plenty of water and don’t forget the sunscreen for daytime outdoor activities.
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The term “runner’s knee” refers to an inflammation of the tendon, the (ITB), that is located on the outside of the thigh. As injury to this tendon often results from overuse of the knees, and runner’s rely on their knees to function within their sport, the title “runner’s knee” is quite appropriate. The name is, however, deceptively exclusive as runner’s knee describes an ailment common among individuals who are active in a spectrum of activities such as biking, walking, or jumping.
As mentioned above, the inflammation of the ITB can be a result of overuse or overstretching of the tendon in any activity that requires repeated knee bending. Misalignment is also a factor in the injury. If a bone is out of it’s correct position, then the excess stress being placed elsewhere can result in the pulling and inflammation of the ITB. The tendon can also undergo stress because of weak thigh muscles or a direct injury to the knee such as a fall or a blow. Runners with flat feet, or fallen arches, often have knee problems as the ITB is forced to stretch in order to compensate for the missing arch.
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I remember singing a rather cheesy song during my grade school P.E. class: as we bent down to touch our toes, our teacher made us sing – in a cacophonous tone - “s-t-r-e-t-c-h rubberband!”
I used to giggle when we sang this song, but I wasn’t giggling a few years later after I struggled through a string of running injuries largely due to negligent stretching and poor flexibility.
Go ahead … ask yourself … “How many IT-band flare-ups you could have prevented if only you would have taken an extra five minutes to stretch?”
While many athletes consider aerobic exercise, strength training, and nutrition as three critical components to establishing a balanced fitness routine, they often disregard the importance of flexibility training.
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Jim Fortner is a weekly, guest contributor. Make sure to also check out his own personal running and advice site: “Jim2’s Running Page”.
Stride length should not be increased by reaching your foot forward. That only moves your foot plant point in front of your center of gravity and causes a braking action, slows you down and adds to injury-causing stresses. The desired ways to increase stride length are to increase the time your foot is planted on the ground, thus delaying the push-off point, and a stronger push-off, which will increase forward momentum.
I believe there are four primary ways to do this. One is to increase leg strength, which Norman suggested and you have explained probably isn’t what’s holding you back. The other three ways are through improving running form, speed work and stretching.
Running form - The key here is to keep your center of gravity forward, especially your hips.
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Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.
Q. Are young children more flexible than adults because they are active? ~ Inflexible in Bend, Arkansas
A. According to Mom’s Team, flexibility varies for children as part of development. There is a period of time where their bones grow faster than their muscles and they actually lose flexibility. So, there is likely more at play than mere activity levels when it comes to flexibility differences between children and adults. In addition, the word ‘active’ should probably be used loosely with kids today because when you think about the excessive TV and video game time that consumes many of their lives.
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Tai Chi is a series of gentle, graceful movements designed to exercise the body and clear the mind. Tai chi is a noncompetitive, non-aggressive, self-paced system of continuously flowing postures, using every part of the body and benefiting all bodily parts, while stimulating the psyche. It is also an effective exercise for overall health and improving athletic performance.
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Stretching before and after running (and any physical activity) is an important aspect of preventing injuries. Stretching can also help with muscle recovery, optimizing muscle gains and increasing flexibility. There are two general types of stretching that can lead to these benefits: active and dynamic.
Active stretching (as seen above), also known as static stretching, entails stretching a muscle to an elongated position and holding that stretch for a certain amount of time. This is the most common type of stretching that most of us have been taught from a young age. Although there is some debate about the effective of active stretching, Sports Fitness Advisor states:
“This debate relates to an acute bout of static stretching prior to exercise. It is still considered important and beneficial to athletes away from competition to to bring about a long-term increase in range of motion.”
The passing of another year means it’s that time again; time to look to the future and resolve to create that better you. For many, personal health and fitness become the centerpiece of their New Year’s Resolution.
Running can be an ideal and long-term means to those ends as long as you follow these simple guidelines:
Set a goal. The downfall of many beginners is setting a goal that is too high considering their running experience and fitness level. Starting small and building up can protect a new runner from injury and the frustration that may accompany failure.
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