Stretching
Below are some live tutorial sessions with Gray Cook on stretching. (Tall kneeling and half kneeling)
Some runners have to stretch a lot and some have to be cautious about stretching.
There has been a lot of research recently regarding whether stretching before competition or training inhibits performance. The results of this had been somewhat contradictory but in general it's considered at this time best not to overstretch particularly with static stretching or contract-relax stretches shortly before training or competition. This means keeping static stretches to below 1 minute or holding off till after performance.
You should however, be certain that you have the required functional range before training or competition.
Active stretching where one muscles stretches its opposite antagonist muscle does not appear to have this problem. Active warm up is the current evidence supported recommendation.
We all need to maintain the range of motion we intend to use.
We all need to avoid stretching beyond the range of motion required for the activities we engage in. Stretching beyond that leaves you less stiff which decreases your ability to use stored elastic energy during running both in sprints and distance.
When I perform functional movement testing and a patient is unable to properly perform a movement the first question that comes to mind is, "Can he go there at all? or Can his joints move through the necessary range without some other part overstretching to compensate?" If they can move normally when unloaded then we have to check stability, motor control and strength.
If the joint lacks range of motion then we have to see if it is a congenital or degenerative problem or if it is something like short muscle, fascia, triggerpoints or chiropractic fixations that we can treat with stretches, deep tissue massage or chiropractic manipulation.
It's important to stretch with proper alignment. This is similar to maintaining proper alignment during resistance exercises. An example of this is keeping the knee aimed at the toes not only when stretching the hamstrings but also when stretching the calf muscles since this is the direction you want your joints facing while you're running.
If you let your knee drift in or out there'll be a tendency for this to happen as you run. If you stretch your calf muscles with your foot pointed outward there'll be an outward torquing of your foot with each step forward.
It's also important to avoid allowing your ankle to pronate or your arch to be overstretched during calf stretching. This requires controlling your foot and some of your ankle muscles while stretching others but it can help prevent whole bunch of problems.
Keep in mind that as you stride forward your pelvis is rotating around the hip of the leg that is on the ground. This means that when you stretch your groin and other hip muscles you will need to check to determine if there are any ranges restricted by short muscles and stretch to correct them. (I have found variations on the warrior pose in yoga to be an excellent posture to deal with this.)
It takes a lot of energy for muscles to contract and push you off during running. This energy is spared to the extent that your muscles and their tendons can act like springs that store energy. When you stride forward the ankle of your stance foot is flexing which places a stretch force one your Achilles' tendon and calf muscles. The Achilles' tendon stretches like a tough rubber band storing energy while the calf muscles tend to remain the same length with an isometric contraction. The stored energy is returned as you toe off. Because of this you don't want to overstretch her calves beyond the length necessary for you to run up a fairly steep hill.
(This is also a reason for not over-striding when going up hill and avoid forcing your midfoot and arch to overstretch compensating for your calf.)
On the other hand, if you lack sufficient ankle flexion, your hip will rotate inward with medial knee collapse and your ankle, arch and forefoot will overstretch in compensation.
Your nervous system controls your movement using information from your muscles, tendons, ligaments and joint capsules.
If you overstretch joints your spinal cord and brain are unable to properly coordinate your movements. The only way they will then, be able to obtain information and stabilize your joints is by tightening the muscles on both sides of the joint being moved. This co-contraction strategy wastes a lot of energy and creates excess stress as one muscle is constantly working against another.
Some people are naturally hypermobile and are therefore much less efficient during running and ill-suited for contact sports as well.
They have to be especially careful not to overstretch any range.
A tendency to stand swaybacked with knees locked in over-extension can change the angle of their tibia and leave their knees unstable during running.
Having the person stand on one foot with their eyes closed. See if they can maintain good steady posture for at least 30 seconds without wobbling all over. They have to be solidly stable immediately when contacting the ground with each stride and not over-stressed with each variation in the surface or unexpected rock or hole.
Some runners have to stretch a lot and some have to be cautious about stretching.
There has been a lot of research recently regarding whether stretching before competition or training inhibits performance. The results of this had been somewhat contradictory but in general it's considered at this time best not to overstretch particularly with static stretching or contract-relax stretches shortly before training or competition. This means keeping static stretches to below 1 minute or holding off till after performance.
You should however, be certain that you have the required functional range before training or competition.
Active stretching where one muscles stretches its opposite antagonist muscle does not appear to have this problem. Active warm up is the current evidence supported recommendation.
We all need to maintain the range of motion we intend to use.
We all need to avoid stretching beyond the range of motion required for the activities we engage in. Stretching beyond that leaves you less stiff which decreases your ability to use stored elastic energy during running both in sprints and distance.
When I perform functional movement testing and a patient is unable to properly perform a movement the first question that comes to mind is, "Can he go there at all? or Can his joints move through the necessary range without some other part overstretching to compensate?" If they can move normally when unloaded then we have to check stability, motor control and strength.
If the joint lacks range of motion then we have to see if it is a congenital or degenerative problem or if it is something like short muscle, fascia, triggerpoints or chiropractic fixations that we can treat with stretches, deep tissue massage or chiropractic manipulation.
It's important to stretch with proper alignment. This is similar to maintaining proper alignment during resistance exercises. An example of this is keeping the knee aimed at the toes not only when stretching the hamstrings but also when stretching the calf muscles since this is the direction you want your joints facing while you're running.
If you let your knee drift in or out there'll be a tendency for this to happen as you run. If you stretch your calf muscles with your foot pointed outward there'll be an outward torquing of your foot with each step forward.
It's also important to avoid allowing your ankle to pronate or your arch to be overstretched during calf stretching. This requires controlling your foot and some of your ankle muscles while stretching others but it can help prevent whole bunch of problems.
Keep in mind that as you stride forward your pelvis is rotating around the hip of the leg that is on the ground. This means that when you stretch your groin and other hip muscles you will need to check to determine if there are any ranges restricted by short muscles and stretch to correct them. (I have found variations on the warrior pose in yoga to be an excellent posture to deal with this.)
It takes a lot of energy for muscles to contract and push you off during running. This energy is spared to the extent that your muscles and their tendons can act like springs that store energy. When you stride forward the ankle of your stance foot is flexing which places a stretch force one your Achilles' tendon and calf muscles. The Achilles' tendon stretches like a tough rubber band storing energy while the calf muscles tend to remain the same length with an isometric contraction. The stored energy is returned as you toe off. Because of this you don't want to overstretch her calves beyond the length necessary for you to run up a fairly steep hill.
(This is also a reason for not over-striding when going up hill and avoid forcing your midfoot and arch to overstretch compensating for your calf.)
On the other hand, if you lack sufficient ankle flexion, your hip will rotate inward with medial knee collapse and your ankle, arch and forefoot will overstretch in compensation.
Your nervous system controls your movement using information from your muscles, tendons, ligaments and joint capsules.
If you overstretch joints your spinal cord and brain are unable to properly coordinate your movements. The only way they will then, be able to obtain information and stabilize your joints is by tightening the muscles on both sides of the joint being moved. This co-contraction strategy wastes a lot of energy and creates excess stress as one muscle is constantly working against another.
Some people are naturally hypermobile and are therefore much less efficient during running and ill-suited for contact sports as well.
They have to be especially careful not to overstretch any range.
A tendency to stand swaybacked with knees locked in over-extension can change the angle of their tibia and leave their knees unstable during running.
Having the person stand on one foot with their eyes closed. See if they can maintain good steady posture for at least 30 seconds without wobbling all over. They have to be solidly stable immediately when contacting the ground with each stride and not over-stressed with each variation in the surface or unexpected rock or hole.