10 Common Mistakes Made by Individuals Who Engage in Stretching Exercise

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(Free-Press-Release.com) August 22, 2011 -- 1. Not warming up before stretching. Because stretching cold muscles increases your chances of injury; you should always warm up before stretching (i.e., perform activities that will increase your body temperature enough to "warm" you up sufficiently to safely begin exercising). Contrary to popular belief, stretching is not a warm-up.

2. Not stretching the muscles you’re trying to stretch. Too many people don’t stretch what they think they’re stretching because they don’t perform their flexibility exercises properly. More often than not, either they don’t know how to do a particular exercise properly, or they make an inappropriate adjustment in their body position while stretching.

3. Not watching how much pressure you place on your ligaments. Unfortunately, some people stretch their ligaments too much (rather than stretching their muscles) when performing stretching exercises. As a result, they develop excessive ligament looseness. As such, when you’re stretching, you should always avoid holding your joints in a position that places too much weight or pressure on your ligaments.

4. Not watching how much weight you place on your joint capsules. While stretching, if you place more weight on your joints than they can safely stand, you increase the likelihood that you may damage them. Accordingly, you should avoid activities that can injure your joints, such as standing toe touches.

5. Not performing a balanced stretching regimen. To avoid the consequences of stretching unequally (e.g., the muscles that receive inadequate attention tend to tighten and shorten, causing such notable conditions as rounded shoulders), it is essential that you don’t stretch in one direction without balancing out that effort by also stretching in the opposite direction.

6. Not performing each stretching exercise slowly and smoothly. You should avoid using fast, jerky, or bouncing movements when performing stretching exercises. Doing so may force your muscles to stretch to an unsafe range of motion before your nervous system has time to protect them by signaling your muscle(s) to contract.

7. Not stretching to the point of maximum extension. When you stretch, you should move your body or body segment at a controlled speed through its maximum range of motion. You reach this point when you place a mild - but not painful - stretch on the muscles. On each subsequent repetition, you should attempt to go a little bit farther, while again avoiding pain and overstretching.

8. Not performing an appropriate amount of stretching exercise. A certain degree of subjectivity exists concerning what constitutes too much or too little stretching exercise. As a rule, it is recommended that you perform stretching exercises for each of the major areas of your body. ACSM recommends that individuals perform static stretches with each stretch being held for approximately 10 to 30 seconds each. Generally, static stretches are preferred because the risk of injury is low, and they require minimal time and little assistance.

9. Not stretching often enough. At a minimum, most fitness experts recommend that stretching exercises should be performed four to five times per week, and preferably daily. As a rule, because most flexibility gains are (far too) easily lost, the basic rule of thumb is that you should stretch often.

10. Not understanding that being flexible is not synonymous with being in good shape. Flexibility is just one of the essential components of physical fitness. As such, you should combine aerobic exercise, strengthening exercises, and adherence to sound nutritional practices with your stretching exercises in order to "attain and sustain" a desirable level of fitness.
Many people at this time of year increase their running distances either just for exercise or because they are training for some of the many races in the Okanagan. Believe it or not, marathon and ½ marathon programs for the Okanagan Marathon are starting even though that race is not until October.

Two of the most common injuries that I treat for runners are “shin splints” (properly termed MTSS) and disorders of the Achilles tendon and calf area. These are both injuries which may start with relatively mild symptoms but can quickly progress to a point where an athlete has to take time away from running in order to recover. Convincing a runner to take time off can be difficult as they are a stubborn bunch.

Shin splints is a common disorder and is really a misnomer. In the vast majority of cases it is actually a soft tissue injury affecting the front muscles of the lower leg. It often feels like a bony injury however, only in rare cases does it progress to something like a stress fracture. Most often, the symptoms are felt hours or the day after activity. If they progress, symptoms can become more intense and actually affect running. Initial treatment for this should include dedicated icing and strengthening of the calf muscles. Manual therapy such as Active Release Technique® can be very helpful in breaking up adhesions in the muscles. One newer self help technique that has become popular recently is the use of compression socks. Many athletes are now using these before, during and after running to help reduce symptoms. In my practice, I have sent several patients to local running stores and they have found a noticeable decrease in pain levels. The compression socks that are available are surprisingly stylish as well! If symptoms get to the point where they are affecting the actual activity, some time away and a consultation with a professional is required.

Achilles tendonitis and calf injuries are also quite common for runners. This is often the result of hard running or rolling terrain. Achilles injuries can be quite debilitating and, if not taken care of early, these injuries can progress into permanent tissue damage. Strengthening exercises for the feet, stretching of the calf muscles and increasing ankle mobility is recommended. With these injuries it is important to match your running style with proper shoes. More expensive shoes are not necessarily the solution. In fact, one study has shown that people with pricier footwear tend to get injured more!

Both of these injuries are manageable and with the right course of action, can be quickly resolved to keep you moving.

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Roland Hubinette.
Roland Production.

More information can be found online at http://scrnch.me/ug4hb

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