ARTICLES, TIPS, TRAINING & GENERAL ADVICE

Stretching Recommendations

by Lisa Sabin, December 30, 2007

Stretching can help avoid tight muscles and injuries.  The American College of Sports Medicine recommends at least 10 minutes of stretching 3-4 times per week or on days that you engage in strength training or aerobic activity.

How To Stretch:  Gently stretch the muscles statically, holding for 10-30 seconds.  Repeat each stretch 3-4 times

Never Bounce: Bouncing doesn’t increase flexibility and has a greater risk for injury.

When To Stretch:  Stretching cold muscles isn’t very effective.  It’s a good idea to do warm up the muscles through aerobic activity before stretching.  Stretching after your work out is the best time to stretch.

Benefits Of Stretching:  Stretching helps prevent delayed on-set muscles soreness.  Stretching helps maintain normal flexibility.  Relaxed muscles are able to perform more efficiently.

Some basic stretches for runners include:

Calf Stretch - Stand about 3 feet from a wall, bring one leg forward into a lunge position, press the back foot down towards the ground stretching the gastronemius and soleus muscles. Stretch both legs.

Achilles Stretch - Place one foot on a wall or a curb, bring the heel towards the ground and the toes up, stretching the achilles tendon. Stretch both legs.

Hamstring Stretch - Place one foot on a step or a bench, depending on flexibility, with the toes up. Lean forward from the hips equally to stretch the hamstrings. Stretch both legs.

Quadraceps Stretch - Stand holding onto a wall for support with one hand, hold the opposite leg with the other hand. Bring the heel of the lifted foot towards the buttocks to stretch the quadraceps. Stretch both legs.

Illiotibial Band Stretch - Lie on your back, bring one leg across your body(it’s okay to bend your knee)towards the floor, turn your head the opposite direction of the crossed knee to stretch the illiotibial band. Stretch both legs.

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