As a trainer and coach I often get questions about stretching so I thought I would address them here:
Why should I stretch?
Stretching may help in the following areas: (benefits are not limited to this list alone)
- improves circulation
- removes toxins from within the muscle
- increase in contractile strength of the muscle
- prevention of injury
- stress relief
- improves posture
What stretches should I do?
I think it is important to work in a comprehensive total body flexibility program into your training regimen. However, there are some areas in triathlon and running that may need more attention than others. I posted in a previous blog that it is important to listen to your body and if something feels tight then spend more time focusing on that specific joint. For example, runners are notorious for tightness in the IT band and also hamstrings, so a flexibility program that emphasizes stretching those areas would be important. Here are a few examples of some lower body stretches.
When should I stretch?
For accute injury prevention it is important to stretch before exercise but after your muscles are properly warmed up. It is not a good idea to stretch cold muscles. An easy warm up (jogging, cycling, or swimming easy) of about 5-10 minutes is sufficient to warm the muscles. Each stretching position should be held for 15-30 seconds. A pre-exercise stretch should probably not take more than 10 minutes since your goal now is simply to improve the range of motion of a muscle before stressing it. After exercise is a good time to stretch the muscles to improve flexibility and reduce the risk of many overuse injuries. Make sure you cool down properly but do not wait longer than 30 minutes after exercise to begin your stretch. During your post-exercise stretch take some more time on each exercise, even repeat some that feel tight.
I simply touched on the benifits and logistics of stretching here. If you would like help developing a comprehensive stretching program please contact any of the Mideast Multisport coaches.
Nikki Ditsch
3 responses so far ↓
Pharmacist // February 3, 2007 at 8:39 pm |
What it is better at rehabilitation after a stretching of muscles? To me have advised only rest, but probably there is what that special means? WBR LeoP
Paul Tulett // August 13, 2008 at 2:37 pm |
Is Dynamic stretching better for general workouts than static stretching?
Nikki // August 13, 2008 at 5:35 pm |
Dynamic stretching is better for a warm up before or cool down after a workout. Static stretching is better for improving flexibility.