Marathon Running – Importance of Stretching. For Marathon Running, stretching can be useful for two different reasons. First of all, you can use stretching to address specific muscle restrictions which are identified as being contributory to a specific injury. Tight or shortened muscles are commonly associated with overuse injuries. The shortening may be at the same site as the injury or in the muscles close by. Muscle tightness may be secondary to neural restriction, muscles imbalances or trigger points. This needs to be corrected first if stretching is to be effective.
For example, a runner who has weakness in the buttock muscles is likely to have particularly tight hamstrings, Any amount of hamstring stretches will not resolve the issue and gluteal (buttock) strengthening exercises will need to precede the stretching programme. Stretching needs to be done on a regular basis, as instructed by the sports therapist or physiotherapist.
Secondly, stretching is very important as part of an injury prevention programme. Running is a very repetitive, one dimensional activity. This means that the muscles and joints are only working in very small, specific ranges of motion. This means they are likely to become short and tight.
Marathon running – warm up
In general, it is suggested to do dynamic stretches at the beginning of a training session. This should follow a short warm up, which may be jogging. Dynamic exercises include running with high knees, kicking heels to bottom and stride lunges. They should all be comfortably performed. This is even more important before a speed or interval training session.
Marathon running – cool down
At the end of a training session, a cool down is very important and this should include stretching. Technique is key when it comes to stretching, and runners would be advised to seek advice on the best way of stretching all the key muscles groups.
Massage therapy helps to relieve headaches by easing muscle tension, relieving muscle spasms, releasing shortened muscles and relaxing tension held in the muscles of the head, shoulders, and neck. When muscle tension eases, there is less pressure on the nerves and blood vessels that supply them. Oxygen-rich blood circulation improves, which also relieves pain. Massage therapy not only helps the muscles of the body to relax but also effectively reduces the anxiety and mental stress that can cause or exacerbate headaches. Regular, ongoing massage therapy can also help to prevent headaches by helping to reduce overall stress and the muscle tension that can trigger headache pain and by helping to maintain emotional balance. In a nutshell… if you have regular headaches, rather than reaching for the paracetamol come and see me and we can get to the bottom of it.
At Optimal Sports we treat a great number of musculo-skeletal conditions and consequently are not be able to include them all.
Preventing injury and optimising performance is beneficial to everyone whether on the sports field, at work or at home. Through a comprehensive assessment of posture, muscle imbalance, biomechanics and flexibility, any imbalances will be identified. A programme addressing these inefficiencies will allow you to continue your sport or activities with a decreased risk of injury while enhancing your performance.
he Optimal Sports Therapy Centre is located in Basingstoke, Hampshire and is ideally placed for travel from Basingstoke, Hook, Fleet, Hartley Whintney, Camberley, Farnborough, Aldershot, Andover, Overton, Whitchurch, Newbury or Reading. For an appointment please call Seb Challen on 01256 771160 or 07876 351562 or use the On-Line Booking page to book an assessment session.