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2012-11-09 9:08 AM

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Subject: Stretching Routine
Do you stretch everyday? What is your routine? Where can I find a good routine to go by?

I need to start stretching everyday with a good routine. I'm starting to gets some nagging injuries running and I'm almost positive it Is because of lack of effective stretching. I'm going to pull back on my mileage and build back up slowly and incorporate some good stretching. Just need a plan.


2012-11-09 9:32 AM
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Subject: RE: Stretching Routine

Nothing I have tried in the last 35+ yrs of running works as goog!

2012-11-09 9:41 AM
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Subject: RE: Stretching Routine

My strong recommendation is that in addition to stretching routines that you purchase a foam roller.  Running lends itself to overuse injuries which I have found can be avoided with aggressive foam rolling and stretching. Of course, you need to be smart about increasing frequency and mileage or no amount of stretching will prevent an injury.

In terms of the types of stretches, I would recommend that you consider a yoga class or self instruction (this is what I did). After a few classes you will figure out which poses/stretches are most valuable to you.  You can continue to do the full class or simply create your own program with the ones you found most beneficial.

I have had several chronic injuries from running that required physical therapy so I incorporate the stretches from my rehab into my daily routine.

The other thing is that I always try to foam roll and stretch right after my workouts. It hurts so much less and helps me feel less sore the rest of the day.

Good luck!

2012-11-09 9:42 AM
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Subject: RE: Stretching Routine

kmfioc - 2012-11-09 10:08 AM Do you stretch everyday? What is your routine? Where can I find a good routine to go by? I need to start stretching everyday with a good routine. I'm starting to gets some nagging injuries running and I'm almost positive it Is because of lack of effective stretching. I'm going to pull back on my mileage and build back up slowly and incorporate some good stretching. Just need a plan.

I don't. 

Probably a better thing to do is to make sure you warm up.  Runing injuries usually come from training errors (too much, too fast), not from lack of effective stretching.

2012-11-09 10:00 AM
in reply to: #4491448

Iron Donkey
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Subject: RE: Stretching Routine
I don't, and that's probably why I have tightness.
2012-11-09 10:10 AM
in reply to: #4491448

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Subject: RE: Stretching Routine
"Probably a better thing to do is to make sure you warm up. Runing injuries usually come from training errors (too much, too fast), not from lack of effective stretching."

I think mine could be a combination of everything. I do think a lot of it comes from stretching though. My hips and IT band are especially tight. But I'm cutting back on mileage to make sure I cover all of the possibilities I can think of. I really need to get a roller as suggested.


2012-11-09 10:18 AM
in reply to: #4491558

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Subject: RE: Stretching Routine

kmfioc - 2012-11-09 11:10 AM "Probably a better thing to do is to make sure you warm up. Runing injuries usually come from training errors (too much, too fast), not from lack of effective stretching."

I think mine could be a combination of everything. I do think a lot of it comes from stretching though.

It's possible (though unlikely lack of strecthing is a primary contributor).  But now that you do have injuries and 'tightness', stretching/rolling/etc may be helpful in rehabing.  Establishing a good training progession (build very gradually, run frequently/mostly easy, warm-up well, etc) from here will help you lower chances of future problems.

2012-11-09 10:26 AM
in reply to: #4491448

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Subject: RE: Stretching Routine

Ah yes the stretching debate. I will chime in and add some thought. First problem that leads to injuries might be that you are warming up and cooling down too hard, most AG athletes do. I for example run 5k's at 6:30 pace and I do most of my warmup and cool downs around 9-9:30, hope that gives you an idea into how slow I go in my warm/cooldown. With stretching, it is best to stretch the underused muscles and foam roll the overused muscles. I personally do dynamic stretches when I do hard intense runs. These stretches help open my hips, stretch my hamstrings, and get my nervous system firing. I do stay away from static stretching as triathlon is anything but a static sport. 

There you have it another stance on stretching. 

2012-11-09 10:34 AM
in reply to: #4491605

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Subject: RE: Stretching Routine

My typical routine is 5 minutes of light, basic stretches. The attempt to toe touch, calf stretches, groin, side lunges, quad stretch. Then warm up for 10-15 minutes, maybe even up to 20 depending on the workout then stretch for a good 10 minutes. More attempt to toe touches, hamstring, quad, calf, some stuff that pulls on muscles I don't know what they are... then quad, hamstring & calf stretch after cool down.

I can proudly say that after two months I'm only a centimeter or two away from touching my toes :D

Oh, one of the most important stretches, for me at least, is to stretch your hip flexors. Forward lunge and push your pelvis forward.

Exercises I do:

Toe touch, right over left/vice versa toe touch, calf stretching (drop your knee to stretch Achilles), side lunges, forward lunge hip flexor, quad stretch

active stretching. Just swing your leg front and backwards, then side to side. then the other leg.

2012-11-09 8:22 PM
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Subject: RE: Stretching Routine
I stretch and foam roll religiously for preventive maintenance. Addicted to the rolling. Feels good after run. Have done yoga too, but takes too long.
2012-11-09 8:45 PM
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Subject: RE: Stretching Routine
IME, nearly all runners (this includes triathletes) develop tight abductors / IT bands. Many who are asymptomatic still demonstrate this during evaluation. In an effort to prevent this, I feel abductor & IT band stretches after biking and running are worth the few minutes they take, considering the potential issues they can avoid. BTW, static stretching generally shouldn't be performed prior to a workout or race. It's been demonstrated to reduce the amount of force muscles produce. If you suffer from tightness, and feel the need to stretch prior to training or racing, stick with dynamic stretching.


2012-11-09 9:00 PM
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Subject: RE: Stretching Routine

I stretch religiously everyday x3.  I found I recover quicker and my legs particularly feel better all day.  One of my favorites is putting one foot on the ground and the other straight out on the 4th step of the stairs.  Changing upper body position, forward reach and forward bend change the area being worked the most.

 

2012-11-10 9:29 AM
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Subject: RE: Stretching Routine

kmfioc - 2012-11-09 11:10 AM ". My hips and IT band are especially tight. But I'm cutting back on mileage to make sure I cover all of the possibilities I can think of. I really need to get a roller as suggested.

 

go to youtube and search for Myrtl hip routine. It is about 12-15 hip exercises. I do this 3x a week

2012-11-10 2:22 PM
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Subject: RE: Stretching Routine
Done. I really liked these.
2012-11-10 3:29 PM
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2012-11-10 7:03 PM
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Subject: RE: Stretching Routine

Pulling back mileage will give things a chance to heal up more effectively than a stretching routine.  If anything doing a bit of post workout stretching would be best, just work through standard stretches, quad, hamstring, calf, glutes, ITB, hip and groin.  Can find plenty of illustrations or videos on web. 

I usually start my runs slow, and finish slow.  In my opinion, the best stretch is a very light version of whatever physical activity you will be doing, since you are slowly warming up the right muscles.  And also, working in a good cool down will help.  Trying to "kick it in" at the end of every run, when you are most fatigued, is setting yourself up for injury. If my neighbors only saw me coming and going, which, who knows, they may, they would probably be thinking "there goes, or here comes that slow guy again."

 



2012-11-10 7:36 PM
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Subject: RE: Stretching Routine
I don't stretch much before running, usually just the dynamic stretches others have mentioned (leg swings, sometimes lunges, high knee drill, butt kick). I start really slowly and always take about 20 minutes of easy running plus a few strides before any kind of speedwork. I often stop during this time to do some more stretches as I get warmed up.  I'll stop and stretch sometimes during a run if something feels tight (usually butt, hamstring, or achilles), though usually not in a race unless it's really bad and making me slow down drastically or altering my stride. I only do static stretches after I'm done, plus a few yoga poses and more dynamic stretches mentioned above. I have some chronic issues and haven't found that stretching cures them, but things get much worse when I don't, esp. the older I get!
2012-11-11 10:50 AM
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Subject: RE: Stretching Routine

This is what I've been using.  It's mainly for my hips and mobility.

http://www.elitefitness.com/forum/weight-training-weight-lifting/warm-up-your-hips-agile-8-a-631289.html

2012-11-11 3:56 PM
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Subject: RE: Stretching Routine
If you can, I would suggest talking to a sports physical therapist.  But if you can't, focus stretching on the areas that are impacted by your running.  By you saying 'nagging injuries' then I immediately think that it's the same area that is bothering you rather than injuries coming up all over the place, ie quads, hamstrings, calves, ankles, etc.  If your issue is a persistent injury that comes up consistently in the same location, stretching might help but should be focused on that area.  Depends on the injury.
2012-11-11 4:09 PM
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Subject: RE: Stretching Routine
Panda_Jack - 2012-11-11 11:50 AM

This is what I've been using.  It's mainly for my hips and mobility.

http://www.elitefitness.com/forum/weight-training-weight-lifting/warm-up-your-hips-agile-8-a-631289.html

CAUTION: THIS LINK HAS A VIRUS

2012-11-11 7:57 PM
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Subject: RE: Stretching Routine
You guys/gals are going to think I'm crazy and I expect to be ridiculed... I don't stretch. When I mean I don't, I don't at all. I have completed triathlons (training too) and 4 marathons (training too) without every being injured. I have been running since 2001 with no negative side effects.


2012-11-12 5:49 AM
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Subject: RE: Stretching Routine
AndyEWU07 - 2012-11-11 8:57 PMYou guys/gals are going to think I'm crazy and I expect to be ridiculed... I don't stretch. When I mean I don't, I don't at all. I have completed triathlons (training too) and 4 marathons (training too) without every being injured. I have been running since 2001 with no negative side effects.
I don't think that's crazy at all. Unless it's done to address a specific issue, there's no evidence of injury prevention benefits.
2012-11-12 5:51 AM
in reply to: #4494442

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Subject: RE: Stretching Routine

I don't stretch hardly at all...

 

If I do, it's after a run wear it's really cold out..

2012-11-12 6:31 AM
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Payson, AZ
Subject: RE: Stretching Routine

AndyEWU07 - 2012-11-11 5:57 PM You guys/gals are going to think I'm crazy and I expect to be ridiculed... I don't stretch. When I mean I don't, I don't at all. I have completed triathlons (training too) and 4 marathons (training too) without every being injured. I have been running since 2001 with no negative side effects.

Not so crazy.  I stretch but I specifically do not stretch my hamstrings to avoid injuries.  I use to and turns out that was causing me a problem. 

2012-11-13 6:47 PM
in reply to: #4491448

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Subject: RE: Stretching Routine
I do the same stretching routine after majority of workouts. The only time I skip it is if I'm pressed for time, which is not very often. It's kept me flexible for soccer for years.
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