The moment you go on a run, the body produces lactic acid which makes the muscles fatigued and sore. Hence, it is important to stretch as stretching eliminates the lactic acid that has accumulated inside the body and relaxes the muscle
Post-run is a great time to stretch because your muscles will be warmed up. These stretches target areas that frequently get tight during and after running. Make them part of your post-run routine to help improve your flexibility, comfort, and performance. I am going break down for you, five essential stretches you should be doing, that can help to prevent DOMS and minor injuries are running
This hamstring stretch feels great, and it's easier on your back than the bending-over stretch. Here's what to do:
1. Lie on your back with your legs extended and your back straight. Make sure your lower back is on the floor and your hips are level.
2. Bend your left knee and keep your left leg extended on the floor.
3. Slowly straighten your right knee, grabbing the back of your leg with both hands.
4. Gently pull your right leg towards you while keeping your hips on the floor. Hold for 20 to 30 seconds. Repeat on your left side.
If straightening your leg is too difficult, you can also do this stretch with a bent knee.
Your quadriceps (front thighs) are powerful muscles that work hard when you're running, so it's important that you stretch them. Here's what to do:
1. Stand straight (don't lean forward), lift the foot of your cramping leg up behind you, and grab your foot with your hand on that side.
2. Pull your heel gently toward your butt, feeling a stretch in your quad.
3. Keep your other leg straight and try to keep your knees as close together as possible.
4. Hold the stretch for 15 to 30 seconds. Release and repeat. Switch legs and repeat steps on the other leg.
Your calf muscles work hard when you're running, so they'll need a good stretch when you're done. Stretching your calves can also help prevent shin splints. Here's what to do:
1. To begin, stand facing up a flight of stairs or exercise step.
2. Position yourself so that the ball of your foot and your toes are on the edge of the step. You can hold a railing or wall for extra support.
3. Drop the heel of one foot toward the ground, while bending the knee of the opposite leg. You should feel the stretch in the calf of the leg dropping the heel.
5. Hold for 30 to 60 seconds, then repeat with the opposite side.
This is a great stretch for your hip flexor muscles, which work hard lifting your legs up during running. Here's what to do:
1. Step into a lunge position.
2. Keep your toes pointed forward and your upper torso straight. Your back leg should be straight back behind you.
3. Press down with your hands and extend the hips forward until you feel a stretch from the front of your hip and the top of your thigh (of your back leg).
4. Hold 30 to 60 seconds, then switch sides.
The shoulder is the body's most complicated joint. It's where the ends of the collarbone, upper arm bone, and shoulder blade meet. And it's prone to arthritis (a wearing away of the cartilage between the bones), as well as tears or tendinitis (inflammation) in the rotator cuff — the group of tendons that helps you raise and rotate your arm. Shoulder pain can keep you from being able to raise your arms to get dressed or reach up to a cupboard or out to a door.
But an easy way to stave off shoulder problems is to regularly stretch the muscles that support the joints. "The muscles need to be long and flexible to stay healthy. You're more vulnerable to injury when your shoulder muscles are tight and restricted," explains Clare Safran-Norton, clinical supervisor of rehabilitation services at Harvard-affiliated Brigham and Women's Hospital.
How stretching helps
Muscles are a little like cotton fabrics. They may shrink up slightly, but if you pull on the fibers, you can stretch out the fabric again.
Stretching your muscles fixes the shortening that occurs with disuse and extends muscles to their full length. The more you stretch the muscles, the longer and more flexible they'll become. That will help increase your range of motion, ward off pain, reduce the risk for injury, and improve your posture.
Types of stretches
The best way to stretch muscles is with long, static (motionless) stretches that last 30 seconds to two minutes. But don't jump right to this step.
Warm up the muscles first to get blood and oxygen to them and make them more pliable. You can do this with exercise (take a brisk walk, pumping your arms, or go for a swim). Or you can try a few minutes of dynamic stretching — repeatedly moving a joint through its available range of motion, without holding a position. Just roll your shoulders backward and forward a few times or make windmill motions with your arms (but not too vigorously).
Safran-Norton says that stretches should be gentle and pain-free. "If there's pain, you may be injuring your muscles," she notes.
She also warns never to bounce your stretched muscles, which can cause injury and keep you from a productive stretch. "Bouncing sets off a protective mechanism called the stretch reflex. The muscle will recoil so you won't overstretch it. But as a result, you'll never get to a true stretch," she says. "A true stretch is sustained, with no bouncing."
Try the shoulder stretches we've laid out here. All you need is a doorway or wall.
Safran-Norton recommends stretching your shoulders three to seven times per week. "If you're stiff, stretch daily. If you're already flexible, it's fine to stretch every other day," she says. But avoid stretching for too long or too vigorously: back off quickly if you start to feel pain.
Other tips: make sure you stand up straight when you stretch, and make sure you're hydrated.
Movement: Stand up straight facing a wall. Extend your right arm with your elbow soft (not locked) and place your hand on the wall at shoulder height. Slowly walk your fingers upward, stepping in toward the wall as your hand climbs higher. Stop when you feel mild tension in your shoulder. Hold 10 to 30 seconds. Slowly walk your fingers back down the wall and return to the starting position. Repeat three to four times. Switch arms and repeat.
Chest and shoulder stretch
Movement: Stand alongside a doorway or wall. Extend your right arm and put your right hand on the edge of the door frame slightly below shoulder level, palm facing forward and touching the door frame. Keep your shoulders down and back. Slowly turn your body to the left, away from the door frame, until you feel the stretch in your chest and shoulder. Hold 10 to 30 seconds. Return to the starting position. Repeat three to four times, then repeat on the opposite side.
Movement: Stand up straight with your feet hip-width apart and your hands by your sides. Place the back of your right hand against the small of your back at your waist. Your fingers should be pointing up. Slowly slide your right hand farther up your back as high as you can. Hold 10 to 30 seconds. Repeat three to four times, then repeat with left hand.
I am the type person who enjoys doing a lots of running and physical activity, just recent I
had suffer a great pain in my heel, at first I thought it was just a standard tired pain, however,
then next morning I woke up, I was in so much pain I could just about walk for the first two
hours of the day.
After carefully examining my foot, I found that I am suffering from Plantar fasciitis, lucky
for me it was not so bad, since I had found out quite early, before I could do more damage to
it. In this blog I am going to break down for you what, Plantar fasciitis is and how to treat
or prevent it.
Plantar fasciitis stretches may be prescribed by your physical therapist to help improve your
overall foot mobility. Performing plantar fascia stretches regularly may be one component of
your rehab program.
Plantar fasciitis is an overuse injury caused by inflammation of the plantar fascia, a thick
fibrous band that connects the heel bone to the base of the toes. Symptoms of plantar fasciitis
include heel pain that is initially worse in the morning. Stretching the plantar fascia can help
decrease the symptoms of plantar fasciitis.
If you have plantar fasciitis, you may benefit from physical therapy to treat your pain and to
get your foot feeling normal again. Your PT may use various treatments and modalities and
will likely prescribe exercises to treat your condition. A good PT would be able to also tell
you what to STOP doing that may be making your symptoms worse. If you develop foot pain,
starting physical therapy first is a good choice.
Here is a list of exercises that your physical therapist may prescribe for plantar fasciitis.
Check in with your doctor before starting this exercise program to ensure that it is safe for
you to do.
Long Sitting Stretch
1. Sit on the floor with your legs stretched out in front of you
2. Loop a towel around the top of your affected foot
3. Pull the towel towards you until a stretch is felt across the bottom of your foot
4. Hold for 30 seconds then relax, and then repeat 10 times
1. Stand facing a wall and place your hands straight out on the wall
2. Step back with your affected foot keeping it flat on the floor
3. Move the other leg forward and slowly lean in toward the wall
4. Stop when you feel a stretch through the calf
5. Hold for 30 seconds then relax, and repeat 10 times
1. Stand on a step on the balls for your feet
2. Hold the rail for balance
3. Slowly lower the heel of the injured foot until a stretch is felt
4. Hold for 30 seconds then relax. Repeat 10 times
1. Sit in a chair
2. Roll your injured foot (without a shoe on) back and forth from the tip of the toes to
the heel over a can
3. Repeat ten times in both directions
You can help treat the pain and inflammation of plantar fasciitis by performing the can roll
with an ice bottle in a technique called the ice bottle massage.
1. Sit on the floor with your knee bent and foot flat on the floor
2. Pull the toes back on the injured foot until stretch across the arch is felt
3. Hold for 30 seconds then relax and repeat 10 times
Plantar Fascia Toe Stretch
1. Remove your shoe
2. Stand facing a wall and place the ball of your foot on the wall. Your toes should be
extended up the wall
3. Slowly press down, stretching your toe backward and elongating your plantar fascia
4. Hold the position for 10 to 15 seconds.
5. Repeat five times.
Your PT may prescribe these stretches to be done regularly throughout the day, but you
should stop if any stretch causes lasting increases in your pain. In that case, check in with
your doctor or physical therapist.
A Note from Tranquillity 360 Fitness
If you have foot pain due to plantar fasciitis, you may benefit from some gentle foot and
ankle stretches to start treating your condition. Your physical therapist can help you
determine which stretches are best for you to be doing. By working hard in physical therapy
and by being vigilant about your plantar fasciitis exercises, you can maximize your chances
Even the best makes mistakes. But guest what, we're human and can't be perfect 100 percent at any time.
Often time you might be hard on yourself for slacking off on your training, or missing out on a training day, I can tell you from now that missing a training day or a few reps, won’t make much difference to your training, in fact even professional athletes have off days.
Through this blog Tranquillity 360 Fitness Personal Trainer Malachi is going to shed some light on some beginner mistakes. Learning from your mistakes, can help you to realizing not every misstep is a roadblock (and that, in fact, most helps help you grow), you can ensure that you don't commit the same fitness failure.
Mistake 1: Only Doing Fasted Cardio
While some research shows that doing fasted cardio in the morning can help you burn up to 20 percent more fat, it's not unequivocally the best fat-torching option. Sticking to only fasted cardio could be a mistake. "While fasted steady-state cardio certainly has its time and place, doing it every single day for an hour on end will not help you achieve your goals faster," she says, speaking from experience.
While there's a time and place for lower-intensity cardio—such as if you're dieting or doing multiple intense lifting sessions a week—try to occasionally bump up the intensity if getting maximum results is your goal. Mixing up your routine with high-intensity interval training (HIIT) will help you level up your fat-burning potential—even after the exercise is done.
Mistake 2: Trying to Stay Lean Year-Round
When it comes to mistakes, one big mistake in trying to stay lean and not allowing my body to recover properly," she explains.
While single-digit body-fat goals might be OK for the stage, it's important to remember they're not suggested for daily life. When you're at very lean levels, your immune system suffers, and your recovery rate slows. Constantly staying lean while finding the energy to keep up with training demands can be nearly impossible.
You shouldn't be competing year-round, so during the off season don't be afraid to take your body fat up a bit higher. Chances are, you'll feel a lot better because of it. Remember that if you want to make progress, devoting some time to building muscle and gaining a few pounds of body fat can be one of the best things you can do for your physique.
Mistake 3: Not Eating Enough
Women often equate eating less with weight loss, and while cutting back might spare you a few pounds on the scale, it won't help grow a well-rounded physique.
Under-eating is one of the top ways to seriously sabotage an otherwise good training program. Make sure you're providing your body with enough calories to push through hard days and gruelling workouts.
Mistake 4: Not Sticking To A Well-Rounded Diet
Just as you can under eat, you can also eat too clean.
Eating only a handful of healthy foods might sound like a sure-fire weight-loss plan, but it's bound to get boring quickly. When it does, you're liable to pig out on all the sweets and treats—letting your diet crumble way more than it would if you allowed yourself a weekly cheat meal. When it comes to nutrition, you don't have to go to extremes.
The key? Making the most of nutrient timing. If you plan on having a sweet treat, for example, plan to eat it before your workout for the sugar rush, or directly after to replace glycogen stores
Mistake 5: Paying Too Much Attention To Other Peoples' Opinions
When it comes to fitness, it's important to focus on yourself first. Comparing yourself to other people put you in a negative headspace. It took me some time, but I slowly realized that my unique personality and individual happiness mattered most.
Never change who you are to "succeed." Embrace your own personality and stop the comparisons. Be you and work hard. The rest will come.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.