Static Stretching Benefits Occur after Workout Activity
When to stretch still seems to be a common question from athletes and parents. At Gamespeed we start with a dynamic warmup using semi -ballistic full range movements to prepare the body for intense activity. Static stretching is done during the workout as needed but generally reserved for post workout cool down.
Some recent findings done by Duane Knusdon a professor for Human Performance at Texas State validates our process. He doesn’t speak of “in workout” static stretching but does advise the post workout aspect. Based on his research he sets some helpful stretching recommendations that I think are solid guidelines. Most of you who know me, know I don’t deal in absolutes there’s always more than one road to doing things but it gives a great start:
1. Frequency: Static stretch should be performed a minimum three times per week. Preferably daily after vigorous activity. On off days I like to see either an early morning or bed time stretch session.
2. Intensity: The appropriate intensity is to slowly stretch and hold the elongated muscle groups at low force levels. In other words don’t move into the stretch too fast and don’t pull too hard. A nice slow smooth tension should be applied.
3. Time: Stretch during the cool down phase. Perform up to 4-5 stretches , held from 20-30 seconds. I tend to suggest up to 45- 60 seconds. You want the initial tension of the muscle to release then slowly increase the range of the stretch and hold gently.
4. Type: Static or proprioceptive nuero-muscular facilitation (partner stretching) are the most effective forms.
He emphasizes there is a “long term” benefit to a static stretching program. The cumulative effect of training, genetics, and repetitive sport movements all affect flexibility and result in less than normal range of motion and thus less than optimal performance. His subjects saw improved strength gains with post workout static stretching. The positives definitely out weight the negatives. So take a few minutes after your hard workout to get even more out of it.
DIY Sports Massage
By Aaron Thigpen – Gamespeed
What’s the most important part of a good workout? You’re recovery!
Athletes must keep in mind that muscle growth comes during rest periods. You can ruin the greatest workout in the world if you don’t have the proper recovery “Habits”. I’m always lecturing my athletes about nutrition, rest for recovery, stretching and lastly, what I term “body flush” or massage.
At the conclusion of a workout I like athletes to rehydrate (protein drink & water), do an active cool down (rowing, bike, vibration plate), light stretching (static), and self massage (ball, roller stick, foam roller). It’s the last one that I’d like to discuss because it’s easy, inexpensive and has a variety of recovery benefits.
Myofacial release, trigger point therapy are also terms used to describe this form of massage. Self massage techniques stretch muscles and tendons and breaks down the scar tissue and adhesions that result from training.
The benefits of self massage are:
Flushes the body of lactic acid and toxins.
Decreases inflammation (soreness, stiffness).
Restores flexibility and range of motion.
Improves circulation to speed recovery.
Decreases stress.
Restores muscle tone.
Self massage is quite simple. By applying pressure by hand or using your own body weight you can treat different areas of the body. Luckily, it doesn’t take a lot of sophisticated equipment.
Self Massage Devices
Foam rollers: Generally a foam cylinder with a variety of surfaces, diameters and densities. Smoother and larger diameter rollers have a milder effect while knobby, smaller surfaces provide a harsher massage effect. These are great for large muscle areas.
Athletic Balls: Tennis balls, baseballs, softballs, lacrosse or golf balls. Basically most types of sport balls can work. Just think the smaller the diameter the ball the deeper the muscle tissue penetration. Denser or harder balls provide a more aggressive massage feel than softer spongier or pliable balls. Balls are great for a more targeted approach to smaller sites of tension or discomfort.
Roller sticks: These devices are pretty inexpensive ($20-$30) and easy to travel with. Basically they are sticks with rolling discs or knobs on them that allow you to move the stick or rub over the muscle area. “Range Roller” or the “Stick” is popular brands. I like these because they can also generate a little surface heat as well as hit large muscle areas. This makes them great for warm-up.
Here are some sites with exercises on the use of self massage devices:
Foam Roller: http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm
Roller stick: http://www.ehow.com/how_2301823_use-massage-sticks.html
Tennis ball: http://www.ehow.com/how_4670254_massage-back-tennis-balls.html
3) Provide well-balanced meals.
Prepare well rounded healthy meals with good proteins, fiber and carbohydrates. Typically, breakfast, lunch, and dinner should contain servings of protein and complex carbs. For athletes it is also suggested that 2-3 healthy snacks (fruit, vegetables, nuts, berries, yogurt) be eaten in between the main meals. This keeps energy levels constant and provides the calories needed to fuel the body and provide growth and recovery.
Preparation for your next obstacle course race (OCR) can be fun, but in our attempt to get ready we can sometimes over do it. Over training is a common problem among fitness athletes. We always think “more is better” and “no pain no gain”. This commonly leads to over training. The signs can be very subtle and easily over looked or misdiagnosed. It is very important that athletes be aware of over training, what leads to it and how to handle it. Otherwise you can leave your best race in the gym.
Symptoms and Warning Signs
- Frequent colds, headaches, and the swelling of lymph nodes in neck and groin. And other illness that result due to a lowered immune system.
- Frequent injuries, soreness, stiffness in muscles, joints and tendons that may last unusually longer than normal.
- Other signs include cloudy, dark or concentrated urine and pale, pasty skin, blemishes, or rashes.
- General feeling of flatness or low energy for extended periods of time.
Suggested Treatment
- Rest for a couple of days, until your body tells you it’s time to start again.
- Reduce training.
- Increase recovery times.
- Pay attention to nutrition and hydration.
- Have scheduled active rest periods. I suggest every four to six weeks where you change to lighter activities i.e. swimming, biking, or games for a few days.
Tips to avoid over-training
- Set realistic goals.
- Vary your training.
- Take breaks.
- Gets lots of rest and relaxation. And don’t work a muscle until it’s fully recovered.
- Eat a complete diet.
- Don’t become obsessed with training.
- Don’t neglect warming-up and cooling-down
At The Challenge Grounds in Concord we can help you monitor your body and time your workouts for their optimum effect, RACE DAY!
(925) 222-9612
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