Interesting facts you might not know about stretching

1:13 PM chiropractic, chiropractor, exercise, stretching, Winnipeg No Comments

Stretching and flexibility are important but when is it best to stretch and how much?

If you are an occasional runner or exercise a few times per week the research indicates some fascinating facts about stretching and injury risk.

Here is what the latest research is telling us about stretching:

• Stretching before or after exercising does not confer protection from muscle soreness.
• Stretching before exercising does not seem to confer a practically useful reduction in the risk of injury. 
• Data from two studies on army recruits in military training show that muscle stretching before exercising does not produce useful reductions in injury risk.

The basic science literature supports the epidemiologic evidence that stretching before exercise does not reduce the risk of injury.

The literature suggests and our clinical experience tells us:

•  A warm up should consist of an activity that raises the pulse such as fast walking, cycling or skipping for 5 to 10 minutes.
•  The cool down (~5min) portion may consist of light cycling and or walking followed by light stretching.
•  If you are running or walking the most important areas to stretch are the calf, quadriceps, hamstrings, groin (psoas) and buttocks. Stretching the trunk is also important as well.

Studies show that stretching before exercise neither prevents nor causes injury. Some of the most significant contributors to injury risk are:

• Having a history of chronic injury or injury in the past four months
• Higher body mass index (BMI)
• Switching pre-run stretching routines (i.e. runners who normally stretch stop stretching and a visa versa).

If you want to decrease the risk of injury and increase your flexibility it is more beneficial to stretch on a regular basis (everyday), not just before exercise. I recommend stretching when you are warmed up (e.g. mid day, after a hot shower, later in the evening). Yoga can be a great way to increase flexibility as well as core strength.

It is important to get one on one instruction in order to make sure you are performing the stretches correctly to reduce the chances of injury. Our mandate at the Kos Chiropractic Centre is to provide exceptional care as well as useful and up to date information regarding health for your benefit.

Email us if you have any questions.

Dr. Jason Stevens B.Sc., D.C.

info@koschiropractic.com

References

Herbert RD, Gabriel M. Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review. BMJ. 2002 Aug 31;325 (7362):468.

Fradkin AJ, Gabbe BJ, Cameron PA. Does warming up prevent injury in sport? The evidence from randomized controlled trials? J Sci Med Sport. 2006 Jun;9(3):214-20.

Shrier I. Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature. Clin J Sport Med. 1999 Oct;9(4):221-7

American Academy of Orthopaedic Surgeons. “Stretching before a run does not necessarily prevent injury, study finds.” ScienceDaily, 20 Feb. 2011. Web, 4 Jul. 2011.

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Tips for Runners

1:31 PM No Comments

As spring/summer approaches in Winnipeg the weather allows for us to get out and stretch our legs. One of the best and most common ways of doing that is running.

Injuries associated with running are an unfortunate but all too common occurrence.

Understanding a running injury is the key to effective treatment.

Running involves maintenance of a specific posture with tremendous muscle exertion over a long period of time. This can lead to muscular imbalances within the body. Over time pain can develop in the foot, ankle, knee, hips, lower and upper back. Imbalances are also often noted between flexor (e.g. psoas muscle – hip flexor) and extensor muscles (e.g. gluteal muscle – hip extensor), not only in the legs but also higher up in the trunk.

* The key to good running posture is good trunk strength, (particularly the abdominal muscles) holding the body in an upright chest out position. Runners have a natural tendency to develop abdominal weakness.

If there is a biomechanical abnormality anywhere along the chain from the feet up then injures are more likely to occur. For example, overpronation is where the arch of the foot collapses, or the ankle rolls inwards as you walk. This can cause added stress on the Achilles tendon, medial (inner) side of the knee and the lower back resulting in pain and disability.

The same can be said from the top down. A gluteal (butt muscle) contraction on one side compared to the opposing side can cause relative external rotation of the leg (foot points outward) resulting in added stress on the hip joint, medial (inner) side of the knee and the inner side of the foot.

Saco-iliac joint problems in the lower back can also limit normal motion needed for biomechanics when running resulting in lower back pain and an altered running stride.

Tips for reducing running related injuries and maintaining good biomechanical function:

·         Good motion in ankle, knee and low back joints as well as the upper back joints

·         Have good arch support and comfortable shoes especially if you are running on concrete surfaces

·         Balanced strength between your quadriceps (front of thigh) and hamstring (back of thigh) muscles

·         Good gluteal (butt muscle) pliability

·         Good abdominal strength

·         Postural training exercises

If you are having any pain before, during or after running make sure you have it checked out before it becomes a bigger problem.

Stay tuned for the next blog update: Does stretching before exercise reduce the risk of injury?

Dr. Jason Stevens B.Sc. D.C

Sandell J, Palmgren PJ, Björndahl L. Effect of chiropractic treatment on hip

extension ability and running velocity among young male running athletes. J Chiropr Med. 2008 Jun;7(2):39-47.

Willson JD, Kernozek TW, Arndt RL, Reznichek DA, Scott Straker J. Gluteal

muscle activation during running in females with and without patellofemoral pain syndrome. Clin Biomech (Bristol, Avon). 2011 Mar 7.

Kvist M. Achilles tendon injuries in athletes. Sports Med. 1994 Sep;18(3):173-201

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