Stretching for runners – protection from injury
About the need to stretch after running and exercise is known to everyone. But stretch is helpful and during exercise. Just a minute pause and a few stretching exercises will help to avoid fatigue and oppression of the muscles to improve health.
Stretching for runners
Their experience of effective stretching shares known sports editor of the online magazine, fitness instructor, runner and triathlete Alice Palmer.
If you are already warmed up, run comfortably and your muscles feel great, stretching may seem like a waste of a useful training time. Nevertheless, it gives a lot of advantages – reduces the risk of injury, helps overcome the injuries that can improve the performance of the muscles on the track.
Why is it important to stretch the muscles
Stretching helps prevent sports injuries by increasing range of motion and reduce tension in the muscles.
Every major muscle in our body has the opposite function “companion” and any movement is due to the coordinated work of the muscles of the flexor and extensor muscles such as biceps and triceps, the muscles of the anterior and posterior surfaces of the thighs. Each of these muscles provides the necessary resiliency to the opposite, but when muscle strength can occur imbalance that threatened injuries.
Stretching the muscles and increasing range of motion, you are guaranteed to improve the mobility of joints and tendons. As a result bones work more effectively and the risk of injury is repeatedly reduced.
When is the best time to stretch
Stretching after a workout is a classic recommendation, but it is equally important to stretch and to run.
Stretch ‘ em out quick walk or short cut Jogging, and then do a series of stretching exercises before the main running load. Mild stretching before exercise will help prevent injury. Start with a 50-60% increase in range of motion, and then within 10-15 seconds increase it as improving flexibility.
After the workout do not let your muscles to cool down. Follow the cycle strecingovym exercises and after a few minutes you will reap the fruits of these efforts: reduce stress, reduce symptoms of delayed onset muscle soreness. Just a minute of stretching will help the muscles to recover faster, to carry away the lactic acid and breakdown products. This means that you will return to training faster and with less risk for tired muscles.
Make sure that stretching exercises included in your training plan.
Types of stretching
There are two reasons for regular stretching to keep muscles and to improve their work – and two types of stretching exercises: static and dynamic.
Exercise without movement. Just accept the position at which reaches the desired muscle and maintaining it for a while, and then slowly return to the neutral position, relax your muscle. For example, to stretch the calf muscles sit on the floor, extend your legs straight forward, remove the fingers to toes and hold this position. Then slowly return to the starting position. Remember, the movement should be slow and smooth, sharp bends, jumps and fluctuations in bodily injury.
There is also passive stretching. It can be done with a partner or trainer: for example, stretching of the muscles of the thigh in the supine position when your foot is lifted up and the pressure on her partner. Such exercises help to increase the range of motion and are well suited for rehabilitation. Just make sure that the partner is not overdone: too much pressure and too long stretching increases the risk of injury.
In the process of dynamic stretching is necessary to perform a variety of movement: rocking, bending, Mahi. For example, for dynamic stretching hamstrings and hip flexors try to swing one leg forward and backward from a standing position. This exercise is partly follows the movements during the run and has a beneficial effect on muscle function. To avoid injury when performing dynamic stretches, control the amplitude and smoothness of movements.
Rules for safe stretching
Before proceeding to the exercises, understand a few simple rules, you do not want excessive enthusiasm led to your injuries?
If any muscle group decreased sensitivity, wait on her stretching. If the muscles pull on them as gently as possible.
Remember to warm-up. It raises the temperature of the muscles, making them more elastic and flexible, so you get the maximum value. In addition, pre-workout will provide the muscles with necessary oxygen and nutrients.
Every muscle must pull together with her “colleague”, to avoid imbalance between strength and flexibility. This is a good injury prevention.
Stretch the muscles before a workout to avoid injury, and to recover quickly.
Reach out slowly and gently to relax the muscles and avoid pain caused jerky movements.
Stretch the muscles to the point of greatest tension, mild stinging, but don’t let the appearance of pain.
Breathe easily. Many people involuntarily hold your breath while stretching, causing the muscles remain tense, which complicates the stretch. Even breathing gradually relaxes muscles and helps to provide them with oxygen.