|
Stretching - how to prevent injuries and improve comfort
In any physical activity, the importance of stretching cannot be underestimated.
Stretching muscles and stretching exercises will prevent injury and help
prepare your body for the exercise that follows or allow it to recover from the
activity just completed. It prevents tightness which can lead to injury and
improves recovery, technique and performance. So in preparing for the Great
Eastern Run, here are some helpful pointers:
When to Stretch
Stretch when you are already warmed up or your body feels warm. The most
beneficial aspect of stretching is after the exercise session, so whilst it is
important to stretch after warming up, the stretches before cooling down at the
end are even more vital.
What to Stretch
For running, you need to concentrate on the main muscle groups in the legs.
-
Hip flexors
-
Adductors (inner thigh muscles)
-
Hamstrings and gluteals (buttocks)
-
Iliotibial band (attaches hip muscles) and outer thigh
-
Quadriceps (front of thighs)
-
Calves
How should You Stretch?
Stay relaxed and do not hold your breath. Hold stretches for a minimum of 30
seconds and up to 1 minute. Do not bounce, simply keep still. To have good
results, stretching should feel a little uncomfortable but not be agony!
What to do if you get Injured?
The body has a standard response to any injury called inflammation,
characterised by pain, heat swelling and redness. Non serious injuries can be
treated through a process with the acronym of PRICE.
Protect - first protect your injury from further
damage, which usually means stop exercising or stretching.
Rest - have relative rest for your injury to resolve bit still do enough
exercise to prevent de-conditioning, so use cycling or swimming exercise
instead of running.
Ice - this will prevent further damage from the
inflammatory process. Apply ice in a thin, wet cotton towel for 20 - 30 minutes
continuous application.
Compress - compression is to be applied using a
bandage which should cover a larger area than the swelling occupies.
Elevate - to be effective in draining fluids from the
injured area back to the heart, raise the injured area above the level of the
heart.
If you have any comments you would like to make about us, our store and the
services we offer please do so by clicking here
|