Tag: Stretch

  • The foot 1

    I’ve seen an increase in foot pain, self diagnosed plantar fasciitis, poor trainer choice (in my opinion) and heard a lot about how people are changing their running style because they’ve heard off the neighbour’s cat about barefoot running etc etc so before people get carried away, I’m going to put a few posts out about how the foot works, what can help or prevent it working and stuff I might think of on the way. I’ll break them down and put a post out each day so you can take it in easier.
    This is all (more…)

  • Cool down – when? why?

    Before doing any exercise, whether it be running, circuit training, football or whatever you chose, it is vital that beforehand you go through a thorough and effective warm up routine and that afterwards you effectively cool down.

    We have touched on warming up here, with the aim being that your body; mainly your muscles, and your mind are prepared for the work they are about to do.

    If you don’t warm up before exercise then you are highly likely (more…)

  • Stretching 101

    Stretching should be an important component to any runner’s routine. Runners tend to be tight in predictable areas (most notably the hamstrings and calf muscles) and in turn, they get injured in and around (more…)

  • What is stretching?

    What is stretching?

    A stretch is a stretch, right? Well, not really. Stretching and the different ways to stretch are topics of controversy among runners.

    For the past 25 years, so-called static or gradual stretching has been considered the right way to stretch. This is a slow, gradual stretch that you hold for 15 to 30 seconds. You can choose (more…)

  • 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

  • 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

     

  • Shoulders, back of arms, triceps

    Back Scratch

    Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to “scratch” your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

    Stretches courtesy of Cole’s therapy and injury clinic

  • Front of thigh, quadriceps

    Heel To Buttock

    Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

    Stretches courtesy of Cole’s therapy and injury clinic

  • Calf stretch

    Wall Pushup #2

    From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

    Stretches courtesy of Cole’s therapy and injury clinic

  • Stretching for runners

    Why stretch?
    Stretching before and after exercise is very important for all runners. The benefits from stretching are that you may prevent injury, bring the shortened muscles (more…)