5 Surprising Facts About Stretching
As runners, we all know stretching is important, but do you know why? Have you ever wondered exactly what happens to your tendons and muscles when you stretch? And are you sure you're stretching in the right places -- at the right times?
It may seem like a simple process, but stretching in the right way at the right time can make a huge difference in your overall health and may actually cut seconds off your time. Here are five facts about stretching you may not have known:
Stretching is for more than just athletes. Runners and those who compete in athletic events are well aware of the benefits of stretching, but it may come as a surprise that it also helps patients with conditions such as diabetes and depression. In fact, recent studies by my colleagues at The Ohio State University Wexner Medical Center show that stretching during yoga classes can even benefit women who are battling breast cancer.
Stretching increases blood flow, boosts oxygen levels and helps deliver nutrients to your muscles. It also removes metabolic waste such as carbon dioxide, ammonia and uric acid. Sure, stretching helps athletes stay loose, limber and avoid injuries, but it can also benefit others in ways we might not have known.
You need to stretch more than just muscles and tendons. Before hitting the road or the treadmill, it's imperative that you stretch your hamstrings, quads and calves -- but don't forget the IT band.
The IT band, or iliotibial band, runs from your hip to just below your knee on the outside of your leg. This thick, fibrous tissue stabilizes the knee joint during movement, and it's important to keep it loose.
To stretch the IT band, put one hand on the wall, cross your feet and use the leg closest to the wall to push against the opposite knee. The hip nearest to the wall should be tilted slightly. Failing to stretch the IT band or persistent overuse can lead to pain, inflammation and something called IT band syndrome.
Stretching a tendon just 4 percent beyond its original length can cause permanent damage. Our muscle fibers are very pliable. It might surprise you to know that a muscle can stretch up to one and a half times its original length.
But tendons aren't nearly as flexible. Stretching a tendon just 4 percent beyond its resting shape can cause permanent damage. Most of the time injuries occur when tendons are stretched too quickly or in unexpected directions; that's why it's important to stretch them slowly and consistently.
You should warm up first, then stretch. Many amateurs assume it's best to stretch before you run or take part in any type of exercise. Actually, it's better if you warm up first.
Jogging at a slow pace or spending a few minutes on an exercise bike will increase blood flow to the muscles and allow you to get more out of your stretch. Also, remember to build that extra time into your workout routine. If you plan to run on the treadmill for 20 minutes, set aside 35 to 40 minutes in all. Spend five minutes or so warming up, 5 to 10 minutes stretching and then begin your workout.
Stretching after you run is more important than before you run. How many times have you finished a rigorous workout, then plopped down on a chair to catch your breath before calling it a day? Most of us have done it, but it's important to remember that just because your workout is over, doesn't mean you're finished.
Remember, it is just as important, if not more so, to stretch after you exercise. Stretching while the muscles are already loose from a workout will help you recover faster and prevent injuries.
Stretching is one of the most important actions runners -- and all exercisers -- can take to avoid injury, strengthen their muscles and increase their performance. The next time you hit the track, make sure you remember how a few minutes of stretching can immensely benefit your workout and your health.
Dr. Timothy Miller is an orthopedic surgeon and team physician in the Ohio State University Sports Medicine Department. He's a published researcher whose interests include the treatment and prevention of stress fractures and overuse injuries of the upper and lower extremities, Achilles tendon tears, gait analysis, dance injuries, arthritis prevention, physical fitness beyond adolescence, biology of bone healing and repair, injuries of the shoulder and elbow in throwers, patellofemoral instability, ACL reconstruction techniques and endurance athlete physiology. In addition, Miller serves as the team physician for OSU's men's and women's track and field and cross country teams, and is the team physician for Capital University athletics.
Dr. Timothy Miller is an assistant professor of clinical orthopedics and a team physician with OSU Sports Medicine at The Ohio State University Wexner Medical Center. Before becoming an orthopedic surgeon and physician in sports medicine at Ohio State, Miller was an accomplished athlete for the Buckeyes. He's a former captain of The Ohio State University track and cross country teams who earned Academic All-Big Ten honors all four years he competed.
