Hi Dave, I have been attending aerobic classes for over twenty years, because we do a warm up and cool down as part of the class I have never had to worry about stretching to avoid straining a muscle. I also walk long distances a few times a week too so didnt think it necessary to stretch before or after walking which after all we all do every day sometimes i run a few klms too. Howevewr today I had to see a physiotherapist due to the pain in my foot and he tells me I have a fallen arch stemming from weak calf muscles as a result of not stretching. So my question is how far do you have to take stretching you cant stretch every muscle to avoid injury so what general stretches should we do? and how long should we hold each one? as there is varing thoughts on that with 60 seconds being the most common recommendation? Thank you for your time.
The first thing I should point out is that warm - up and stretching are not the same thing.
A warm - up is an activity that raises the total body temperature, as well as the muscle temperature, to prepare the body for vigorous exercise.
Stretching is used to maintain or increase flexibility.
Stretching believe that stretching should be left untill the end of a warm up session and could even reduce performance if conducted before. Body temperature should be elevated to the point you start sweating before you begin flexability training.
As a warm up use:
General Warm - up -involves basic activities that require movement of the major muscle groups.
Specific warm - up - involves movements that are an actual part of the activity.
Stretching:
Static stretching - a slow constant speed, held for around 30 seconds. (any longer does increase flexibility) if just starting and you are finding it difficult to hold start at 15 - 20 seconds and gradually progress to 30 seconds.\
Proprioceptive neuromuscular facilitation (PNF) -used to increase range of movement. This involves taking the muscle to a static stretch position while keeping the muscle relaxed. After this stretch is held for 10 seconds, the muscle is contracted for 6 seconds with a strong isometric contraction agaist a fixed object (i.e a partner), after a 1 - 2 second rest another 30 second static stretch is performed.
These are by far the better methods for your situation. There are others but you should stick to these.
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Yours in Fitness & Health,
Dave,
Peak Fitness Solutions
