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Why stretch? When to stretch?

Why stretch? When to stretch?

Before exercise, in the warm-up, you want to prepare the muscle for activity.  The best time to stretch is just after a short easy jog and to hold each stretch for 10 seconds. It is especially important if you intend to start an intense activity such as sprinting or speed-work.

After exercise, in the cool-down, you want to bring back the muscles used to their original length. During activity the muscle shortens, you notice this when the muscle gets tight and hard. To reduce or even prevent post exercise muscle stiffness you are now trying to lengthen and loosen the muscle back to its pre-exercise level. You should hold the stretch for longer – 30 seconds.

Information courtesy of Cole’s therapy & injury clinic

Improve your running

The way we exercise and work has changed in the last few generations. Our bodies were designed to be hunter/gatherers. Our very physical make-up enables us to hunt, escape,
harvest and gather by performing an almost unlimited number of movements; walking,
running, throwing, bending, twisting and turning. As the technological revolution has
enveloped our lives, these tasks are Read More…

Dislocations

A dislocation happens when a force pushes one bone of a joint over the other. A dislocation should be put back in place as soon as possible by a trained professional.

Treating a dislocation
Seek urgent medical help to put the joint back in place.
Do not use ice or heat on the joint until it has been popped back in.
Once the dislocated joint has been popped back in it will usually need to be immobilised for some time with a splint or brace to give the joint capsule, tendons and ligaments time to heal.

Follow RICE (Rest, Ice, Compress, Elevate) to reduce the swelling and pain once the dislocated joint has been put back in place.

Information courtesy of Cole’s therapy & injury clinic

10 tips on how to stretch

1. Move slowly into the stretch.
2. Hold the stretch for 10 seconds prior to exercise (warm-up) and for 30
seconds post exercise (cool-down).
3. Breathe and relax while holding the stretch.
4. NEVER do any bouncy stretching, always hold and relax.
5. Focus on the muscle you are trying to stretch and then try to lengthen it.
6. You may be able to breath in and push the stretch slightly further half way
through the stretch. This is most important during cool-down.
7. Move slowly out of the stretch again.
8. Remember to stretch both sides.
9. Increasing the range of movement around a joint will help the blood flow to
the muscles surrounding the joint and increase circulation that will carry
away any lactic acids that may build up in the muscle.
10.Do more stretching that just warm-up and cool-down. A lot of gyms offer
stretch-classes where the aim is to permanently and progressively to
increase your flexibility.

Information courtesy of Cole’s therapy & injury clinic

 

How to plan a long term speed improvement plan

As with everything, the best results will come with gradual steady progress rather than jumping in at the deep end and going all out.
Here is our advice on how to plan and execute a successful session.
Like most goals and working towards them, it is best to start with the end result in mind, and plan back from that up until the present day.
So, if for example, we were aiming to do Read More…

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