Stretching

CHAPTER 3

STRETCHING

What’s in a good stretch? It can feel good when you get up in the morning and have a good yawn, pushing your arms out to welcome the day. Or, it can feel slightly painful when you’re desperately reaching up to the top shelf for a can of beans. It’s just a matter of degree. Stretching is simply extending a muscle beyond its customary range of motion (ROM), which is determined by what that muscle does and how flexible it is – how far we can reach, bend or turn.

Stretching, as it will be described in this book, is the process of placing limbs in a particular position that will optimise the available length of the muscle and associated soft tissues. There are many benefits to stretching, including reducing tension in the muscles, enhancing muscular co-ordination and increasing blood circulation around the body, but its capacity to increase the ROM in the joints is central to our conditioning as runners.

Stretching is centred around the muscles as they are the most important factor in ROM. Bones and joints have some impact on flexibility, but there is little we can do to affect them, whereas ligaments, tendons, skin and scar tissue do also react to the stretching process. The crucial factor for achieving a greater ROM is the elongation of the muscle and connective tissue. Each muscle fibre is made up of lots of cell sections called sarcomeres. The aim of stretching is to release any tension in each of these segments of muscle.

The science explaining what is happening in your body when you stretch is complex, with some areas still a matter of debate by experts. For our requirements, just some basic facts will suffice. By stretching, we are developing the relationship between our muscles and our nervous system. Nerve endings are dispersed throughout the muscle and tendon. When the muscle is put under stress, it is these nerves that sound the alarm through discomfort, pain and resistance. By stretching, we are reassuring the nervous system that it can tolerate a greater degree of muscle extension without having to fire off these signals.

Through a regular stretching routine a number of other changes can be induced within the muscles and associated tissues. Muscular tension is reduced and the

efficiency of your muscles increases, allowing the same extension to be repeated with less energy. The blood flow to your muscles is also increased, maximising the supply of essential nutrients and decreasing the build-up of lactic acid (waste product), which causes soreness and fatigue in the muscles.

As we saw in the previous chapter, a plethora of muscles are at work in the process of running, with a series of joints flexing and extending. Flexibility is a vital element in reducing the chances of injury and improving performance, and the easiest way to improve flexibility is by stretching the relevant and vulnerable muscles used.

WAYS TO MOVE There are a number of ways of stretching safely, each with their own benefits and effectiveness and suited to different situations and goals. The various forms of stretches can basically be divided into two groups, dynamic and static, which are undertaken with or without movement, respectively.

Dynamic stretching Dynamic stretching is characterised by movement accompanying the stretch. It involves controlled, gentle movements of joints and muscles through a full range of motion, often mimicking the actions they undertake in a particular sport or activity. They facilitate an active tightening of muscles as well as helping to increase muscle temperature and decrease muscle stiffness. Examples of dynamic stretches include a repeated swinging of the arm or high knee marching. They are relatively safe as muscles are moved within their range of motion without running the risk of being injured or torn, which makes them perfect for a warm-up before running.

Ballistic stretching This is a form of dynamic stretching utilised by gymnasts, dancers and some elite athletes where it is required for their sport. Ballistic stretching uses the momentum of a moving body part or a limb in an attempt to encourage it beyond its normal available range of motion. Due to the high injury risk associated with this form of stretching, it is not advised for runners.

Static stretching Static stretching is what many people commonly perceive stretching to be: extending the muscle to a point at which there is a slight discomfort, then holding it for a short period of time, usually around 30–60 seconds. When performed correctly, static stretches are relatively safe and can improve your flexibility. An example of a static stretch is the hamstring stretches you’ll find on pp. 139–141.

Passive stretching This is a form of static stretching that involves you placing your body in a position that you don’t have to work to hold. This could involve something as simple as a wall or the floor but often requires you to use a hand, a partner or a piece of apparatus, such as an exercise ball, to hold a position. Passive stretching is considered a very safe way of increasing suppleness as it does not involve abrupt movements and is unlikely to make someone exceed their muscles’ limits.

PNF (Proprioceptive Neuromuscular Facilitation) This uses both passive stretching and isometric exercise (see p. 39). PNF follows a pattern of a 10-second stretch to the point of discomfort, a five- to 10-second isometric contraction and 30-second stretch slightly beyond the range of your first stretch. PNF stretches use the sudden relaxing of the muscle to allow the nervous system to become familiar with the increased muscle length exerted by the final passive stretch. This combination of extension and contraction of muscles is excellent for improving range of motion, targeting specific muscle groups and re-aligning muscle fibres and connective tissue (important after a heavy workout). It is an advanced technique that is often performed inappropriately. With this in mind, it would be best to seek the advice of a qualified physio to optimise the use of this in your training. Stretching

CHOOSING THE RIGHT TYPE OF STRETCH The warm-up Since the beginning of the 21st century it has been pretty much universally accepted that any warm-up should begin with a series of dynamic stretches. These kinds of exercises should be fluid, continual and undertaken with care and might include brisk walking, light lunging, high kicks and backwards butt kicks and knee lifts. They should be undertaken before any run or workout.

Light stretching with movement raises the temperature of the muscles and improves the blood circulation. By imitating the movements used in running, you prepare the muscles to be used by bringing them close to, but not exceeding, the ROM that will be required. Dynamic stretching also prepares your whole body for exercise, warming those muscles that are required to work together or provide support as well as focusing your balance and co-ordination before you begin more strenuous activity.

Static stretches should not form part of your warm-up until the dynamic stretches have been completed. Unless there are specific tight muscle areas that need attention, there is little to be gained from static stretching at this stage and there is an increased risk of damaging muscles before they are warm. Some studies even conclude that passive stretching before activity can impair performance by putting too much strain on key muscle areas and reducing strength.

Mid-activity No one wants to interrupt a run and spend valuable minutes stretching, but there are occasions – especially in long-distance running events such as marathons – when this may be necessary in order for the runner to continue. Certain easy and targeted static, active stretches or even massages can be performed at the side of the track and may provide a considerable easing of pain. This technique is often employed by athletes carrying a niggle through a marathon event, which while not ideal, is very common.

Warm-down A five- to 10-minute cooling-down period after a workout or run allows for a gradual recovery of pre-exercise heart rate and blood pressure. This aids the removal of lactic acid from your muscles, which lessens the likelihood of cramping or muscle spasm. A short, gentle session of dynamic stretching that decreases in intensity should be followed by static stretching to ease muscles which have shortened during the activity. Stretching helps these muscles re-establish their resting length and reduces the chances of stiffness and injury.

STRENGTH AND CONDITIONING Although runners require a general level of flexibility across the body, their training needs to include S&C work that is targeted to the activity. A regular general workout in the gym might make you fit, but it won’t necessarily make you a better runner: you may build heavy muscles in areas not required for running, or reach a level of flexibility that causes instability in key joints when on the move. The sport places serious demands on specific muscle areas and any exercises need to be considered and directed.

While most popular forms of stretches obviously fall within the realm of static stretching, we can be more precise and look at passive and PNF exercises. Active stretching maintains joint flexibility, but it is the more strenuous stretches that have an effect on ROM.

INJURY On suffering anything more than slight muscular pain, the first reaction should be to stop, or reduce as much as possible, any activity that puts stress in that area. If it is severe or does not respond to rest, it is advisable to see a physiotherapist before attempting any stretches. When it is a slight niggle, or under a prescribed programme from the physio, a combination of dynamic and static stretches will most likely be a part of your rehabilitation plan, alongside strengthening exercises.