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Stretching and Running!
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There is a lot of debate regarding stretching and sport.!
Why should I stretch? To improve performance? To prevent Injury?!
When should I stretch? Before running? After running? Both?!
What type of stretch is best? Static or dynamic? Which is best?!
How long should I stretch for?!
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All these questions have multiple answers with confusing and conflicting claims and counterclaims,
leaving most of us none the wiser. This uncertainty has also created a few heated debates and
disagreements between physios, coaches and sports scientists as we all think we have the best
answers.!
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This is just a quick and simple review of these questions based on current sport science research. !
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So…what type of stretch is best? Static or dynamic. !
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A static stretch is where you elongate a muscle and hold it there for a period of time.!
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A dynamic stretch uses movement and momentum to move the muscle to the end of range in a
swinging motion. !
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Which is best depends on what you want to achieve. In a nutshell it is now believed that static
stretching should NOT be used just prior to exercise as it can have a negative effect on your
performance by reducing the strength and power of the muscle. Instead dynamic stretching is
better for pre exercise activity as it has been shown to reduce the likelihood of injury without
reducing power, strength or performance. However static stretching is still considered better than
dynamic for improving range of movement and improving flexibility. !
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So when it comes to your training and the race, the advise is for you to spend time doing dynamic
stretching and low intensity aerobic activity before running to warm up, and use static stretching
in-between your training runs to maintain flexibility especially if you have identified any specific
areas of tightness. !
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What stretches should I do? Be sport specific…its your legs doing all the work when running so
concentrate of them. No real need to do big shoulder stretches for running, unless your going to
run along with your arms up in the air!!
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How long should I stretch and warm up for? It is recommended to spend 25% of your total planned
running time on warm up. So if you are going for a 20 minute run for example, I suggest a warm
up lasting 5 minutes. Also it is recommended that you spend at least 1 minute per muscle group
stretching to improve flexibility.!
Dynamic
Dynamic stretching = 1 minute each (slow controlled rhythmical movement DO NOT HOLD)
Stand up and take a big step forward
then flex your knees to have roughly a
90° angle at the front knee and hip.!
Keep your front heel on the ground
during the step.!
Continue the step forward to stand up
again and repeat with your other leg in
a walking motion.!
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Jogging on the spot whilst flicking heel
to buttocks on alternating legs. !
Keeping the torso upright and standing
straight.!
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Either stand in front of a wall for
balance or do it free standing.!
Swing your leg with a side to side
motion from the hips.!
Do not round the upperback.!
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Support yourself on a wall or chair.!
Keep your back straight, swing your leg
forward and backward.!
Lean slightly into the forwards swing to
feel a stretch down the back of the leg.!
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Jogging on the spot keeping your torso
upright and your back straight.!
Bring the knees up as high as you can.
To feel a bigger stretch in the buttocks
twist the hip to touch foot to opposite
hand without leaning forwards ‘HackySack’!
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Start in a push-up position with hips
elevated (pike position).!
Cross one leg behind the other and
keep the knee straight.!
Come up on your toes then lower the
heel toward the ground to feel a stretch
in the calf.!
Do not hold stretch, heel up and down
in a smooth repetitive motion. !
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Lie on your back and with your knees
bent and feet flat on the floor(crook
lying).!
Place arms out to side for stability.!
Slowly lower knees to one side until you
feel a gentle stretch and then to the
other side.
Static
Static stretching = x 2 / 30 sec holds each (maintain gentle stretch DO NOT BOUNCE)
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Stand and place both hands on a wall,
with your feet about half a meter from
the wall.!
Place one leg behind the other and
lean your body forward without bending
the back knee or lifting the back heel
until you feel a stretch in your calf.!
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On your back, put your hands behind
the knee then slowly straighten the
knee until a comfortable stretch is felt in
the back of the thigh.!
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Stand in front of a chair hold on to it
with one hand.!
Grab the top of one ankle with one
hand to pull foot towards buttock until
you feel a gentle stretch on front of the
thigh.!
Stand up straight and push hips
forwards to feel a greater stretch.!
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Start in a half-kneeling position with the
leg to be stretched behind you.!
Lean forward from the hips taking care
not to let your lower back arch.!
Pull your ankle towards your buttock
until you feel a gentle stretch in the
top / front of your thigh. !
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Lie flat on the ground and cross one
ankle over the opposite knee. Grasp
both knees and pull into your chest.
You may need a partner for maximum
stretch. Keep your back evenly on the
ground and try not to roll.!
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Lying on your back, bring one knee
toward your face so your hip is flexed
90 degrees. !
With the opposite hand, pull it sideways
toward the floor to feel a stretch in
lower back/buttock.
What to do if you have an Injury. POLICE!
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When managing an acute injury you may have heard of the advice acronym R.I.C.E before, or
maybe more recently P.R.I.C.E (Protection, Rest, Ice, Compression, and Elevation).!
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This is still good sensible advice, but a recent study by Bleakley, Glasgow and MacAuley 2012 in
the British Journal of Sports Medicine has suggested that it needs updating to P.O.L.I.C.E.
(Protection, Optimal Loading, Ice, Compression, and Elevation). !
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Protection – If the injured tissues are stressed too much too soon, re-bleeding and further damage
can occur. Protection and rest of vulnerable tissues therefore is still an important principle. Using
a support brace or offloading tape, crutches etc. can help protect the injured area as it heals, but
only for a short period of time. Longer periods of rest should be avoided as this can lead to muscle
weakness, prolonged swelling, joint stiffness and poor healing of the injured tissues.!
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Optimal Loading – This is the new and important bit! Optimal loading means replacing rest with a
balanced and progressive rehabilitation programme to stimulate healing without aggravating the
injury. The problem is…every injury is different and every patient is different, treatment should
therefore be guided by a physiotherapist to gain the optimum recovery. The rehabilitation
programme should include appropriate weight bearing and specific exercises prescribed by your
physiotherapist.!
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Ice – ‘Cryotherapy’ can help to reduce pain, spasm and swelling following injury. General advice is
to apply ice in a damp towel for 10-20 minutes, 2-3 times per day for the first week following an
acute injury. Do not use ice on an area that is numb or over an open wound to avoid infection and
ice burns.!
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Compression – This can help in reducing swelling around an injured area. Use a double layered
tubigrip bandage that feels compressed but not too tight that it stops circulation. Do not wear at
night.!
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Elevation – Combined with gentle movement of the injured area, gravity and the pumping action of
the muscles will aid lymphatic drainage and increase venous return.!
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If in doubt get it checked out!!
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Physiotherapy Specialist Mark Curtis has over 11 years experience in sports injury assessment
and treatment working at Katie Copeland Physiotherapy Practice on Lower Bridge Street in the
heart of Chester. He understands the nature of your sport and will get to the source of your
problem quickly. Our aim is to get rid off that pain as quickly as possible so you can get back to full
fitness, running freely and get you over the finishing line.!
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See 20% OFF discount voucher for all Chester Half Marathon Runners!!!!
Contact the team today to discuss your injury and book an appointment with Mark.
[email protected] / www.chesterphysiotherapy.co.uk / 01244 311880!