Tag: stretching

Foam rolling for runners is supported by research and Runners World, but are we doing it correctly?

Foam rolling for runners is supported by research and Runners World, but are we doing it correctly? Runners World recently published an article in the best way to perform foam rolling for runners. Research has been showing foam rolling is effective prior to a run and improves performance as well as recovery from a run. From a chiropractic point of view, foam rolling which is essentially self-myofascial release is effective because tight fascia reduces flexibility, affects movement firing patterns, and can either enhance or adversely affect how you run.   On the other hand, so can body mechanics, running habits, the Read More »

Does stretching work? Outside Magazine examines this common practice.

Does stretching work? Outside Magazine examines this common practice. Many people stretch.   Stretching is part of Yoga and runners for years would stretch before running, although the practice has been losing fans in favor of pre-run warmup exercises. It has long been assumed that stretching improves flexibility.  While this may be true in growing children, we now know that fascia not only controls movement but also is involved in tightness.   The fascia is like an exoskeleton in the human body and is made up of hyaluronic acid which does not stretch.  Fascia can only be stretched once it is elevated Read More »

Improve your running without all that stretching.

Improve your running without all that stretching. Stretching has been part of running for many years now, but the science behind it is weak, and it will not make you a better runner according to a new article. Icing sore muscles after running activities may have harmful effects as well with less fewer benefits than previously thought. Foam rolling is now being used more often as a way to limber up.  Exercises that are ballistic may actually help you get faster. There are ideas that are offered in a post published in BBC Future. They offer some great ideas on Read More »

Stretching gently after running – Runners World video offers some advice

Stretching gently after running – Runners World video offers some advice The runners are out now in full force, now that the weather is getting warmer. Our advice is simple, foam roll prior to a run to improve flexibility and form, gently stretch afterward to help with the healing and recovery process. Years ago, everyone stretched prior however, about 30 years ago, a group called SPRI from Illinois and Robert Gagda, in his book total body training challenged this philosophy by calling for pre-run exercises. Our recommended routine prior to a run includes the following: Foam Roll is stiff prior Read More »

Does stretching work or are there better options?

Does stretching work or is there a better option? A posting in the barefoot running society’s web site talks about the idea of the proper squat and why we need to do this to keep the calves and legs stretched properly. You can find the article here . The type of squat pictured in the article (see above) is not commonly seen in our society but if you look at any child, they do this naturally. We Americans seem to have lost this ability to naturally do this, which can help prevent injuries when gardening or lifting items up from Read More »