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achilles tendon
warmup
six weeks
palms
intensity
muscles
little bit
fingers
shape
benefit from
Healthy Stretching
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Healthy Stretching

A little bit about when to stretch and when not to stretch. It's a good idea to stretch prior to any run but not to go at it very hard. Your muscles have not warmed up and if you try to stretch too much you may pull a muscle and be in worse shape than if you didn't stretch at all.

One of the things I do is walk for about 5-10 minutes and let the blood start to flow. This really helps me. I find that I get a more of a benefit from the stretching with a bit of a warmup.

If you have pulled a muscle then stretching can actually make the situation worse. It's inevitable that you may pull a muscle. If you do you don't need to stop your work out you just need to take it much easier. Your stride should be decreased, your length of run should be shortened and the intensity should also decrease. A good three to six weeks should pass before you go and get back to your normal run.

Now I know a lot of people who like to stretch their calf by standing on a stair and letting their foot hang over the side. I do not advocate this type of stretch for your calf. You can injure your achilles tendon by doing this. Trust me if you have ever injured yours it can take months before your well enough to go back out there. So don't do it. One stretch I do is I will place the palms of my hands on a wall and just lower the top half of my body to the wall. This is a good stretch for your calf. A variation to this may be to place on leg in front and bend the knee while keeping the other leg straight.

Now another muscle I like to stretch is the hamstring. For this all I do is sit on the ground with my feet in front of me and try to touch my fingers towards my toes. I'll hold it for a few seconds and release. Again I don't over do this.

Now there are many types of stretching that can be done. There are many and too much to be listed here. Just keep in mind that when you do stretch don't stretch to a point where you feel pain. This means it is too much for your body. Take it easy and you will find with time that it will get easier and you will be able to stretch more and more.

Most people hate to stretch but it is necessary and beneficial if done right. You will have much less pain during and after your runs. Just remember to take it easy and not over do it.


Street Talk

  

your welcome and thanks for reading it...I'm no author but just like to put in what I've done and go through...

Reply
  about 6 years ago

Hi Steve, Thank you very much for another good article.

Reply
  about 6 years ago
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