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| Runners, Stretch After, Not Before, Exercise | |
By Pamela Adams D.C.
Recent studies have shown that stretching before exercising
does nothing to improve performance and may actually be
injurious. I agree. As a chiropractor and yoga instructor, I have
found that stretching muscles that have not warmed up
sufficiently can cause micro-tears, inflammation,
and ultimately pain and dysfunction.
However, stretching immediately after exercising, is, in my
experience, the single best way to prevent injury and prolong
your level of activity well past middle age.
Musculo-skeletal health is based in large part on good joint
alignment and good muscle balance. Degenerative conditions
and repetitive injuries over the years happen not because of
what we do, but how badly we do what we do.
When a muscle is being used, it contracts and shortens. Take
your biceps for example--the muscle in the front of your upper
arm. At one end, the muscle inserts on the bone of your forearm
just below the elbow; the other end attaches to the top of your
arm bone at the shoulder. The biceps' job is to bend your
elbow.When it contracts, it actually pulls on the bone
of the forearm lifting it up. When the biceps relaxes, your elbow
straightens.
What happens when you continuously call upon a muscle to
contract, as in lifting weights, or running long distances, it fails to
lengthen completely. Then each time you use it, you start from an
ever-shortened position. The degree of shortening is small, but
over time it adds up. A hard, bulgingmuscle is not a flexible,
healthy muscle. Eventually, this shortened muscle will change
the normal range of joint motion which, over time, means
trouble.
A chronically shortened achilles displaces the heel bone
backward and upward causing, or at least contributing to, painful
heel spurs and plantar fascitis. Chronically shortened calves,
hamstrings, and/or quadriceps can misalign the knee joint and
have led to the rash of surgeries so common to runners.
Immediately (and I mean before sitting down or getting in the
car) after every run, every hike, every climb, stretch out the
muscles you've just used. There are many books out there
showing specific stretches for specific muscles. Or you can
contact me at http://www.painless guides.com
Start with the achilles and move upward. Stretch slowly, holding
it for 10 to 15 seconds. Don't bounce. A very tight muscle may
hurt when you stretch it. Back off a little, take a breath, relax and
stretch some more. Stretch achilles, calves, hamstrings,
quadreceps, inner thighs, outer thighs,hip flexors and gluteals.
If you don't know where they are on your body,
or how to safely stretch them, contact me.
Stretching promotes flexibility which is equal in importance to
strength, speed and endurance for runners. Correct running
posture is also vitally important. Picture Michael Johnson,
Olympic Gold Medal sprinter. As he runs, his body is aligned
perfectly over his feet. His footfall is perfect--heel, midfoot, toe-off.
He crosses the finish line with almost no stress to his muscles
and joints.
Athletes I've worked with, who take stretching seriously age
gracefully, and don't plan to cut down on their activity level any
time soon. When they do, it will be because thay want to, not
because they have to.
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(c)2003 Pamela Adams D.C., holistic health coach, and
ergonomics expert, is the author of "Dr. Adams' Painless
Guide to Computing; How to Use Your Computer Without
Hurting Yourself." For information, visit
http://www.PainlessGuides.com/computing.html
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