To Your Health
April, 2010 (Vol. 04, Issue 04) |
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Don't Hit the Door Running - Warm-Up First!
Many people think you can throw on your shoes, open your front door and run like the wind. That's actually a great way to increase the likelihood of suffering an injury and ending up in bed or on the couch, unable to run at all.
Here are a few warm-up secrets (take about 10-15 minutes) that can prepare you for each run and improve your performance and results.
Foam Rolling is a form of self-applied deep-tissue massage using a compressed cylindric foam tube. It acts as a form of acupressure to increase blood flow and circulation to muscles and the underlying fascial (connective tissue) system of the body. It is recommended to do rolling prior to any form of stretching. Typical time is 30 seconds per muscle group. Focus on the hip/buttock (gluteus) regions on both sides. Do the calves, and upper legs (front, back, inner, outer). You will find this an invaluable asset to your warm-up. Foam rollers are available online or at most larger sports stores.
Active Isolated Stretching is a special form of stretching created by physical therapist Aaron Mattes, that uses ropes to assist the end range of motion. The secret comes from holding the stretch for up to 2 seconds only, doing 10 repetitions and assisting the stretch by pulling on the rope with light (about 2 pounds) of pressure. This prevents the "stretch reflex" associated with static stretching, and it warms up muscles as well as joints. This is extremely important for hip and ankle mobility. Just one degree loss of motion in the ankle can cause significant injury in the knee or back. Knee pain, which is the most common injury complaint in running, is always linked to an underlying hip movement or stabilization problem. So, whenever your knee hurts stretch and work on your hips. The following are two effective AIS stretches for loosening up your hips:
- Rope abduction: Begin lying on your back, wrapping a rope/strap around your foot and the inside of your ankle. Hold the rope with your same-side hand while maintaining both shoulders on the ground. Raise your leg one inch off the ground and abduct (move away from your body), making sure to keep your toes pointed upright. Assist with the rope at the end of the stretch for 2 seconds and repeat for 10 repetitions. Repeat on the other side. You should feel this on the inner thigh and hip.
- Rope adduction: Lying on your back, wrap a rope around your foot and the outside of your ankle. Hold the rope with your opposite-side hand while maintaining both shoulders on the ground. Raise your leg 6 inches above the opposite leg and adduct (move toward your body), making sure to keep your toes pointed upright. Assist with the rope at the end of the stretch for 2 seconds and repeat for 10 repetitions. Repeat on the other side. You should feel this on the outer thigh and hip.
Dynamic Stretching is movement-based stretching of muscle groups. This gets the body ready for full-body movement patterns and does not isolate just one single muscle. The body functions as a unit and muscles do not contract individually, particularly when running. So, in order to prevent injury and increase performance, you must move to stretch. The following are two dynamic stretches designed to loosen the hips and core:
- Hip huggers: While standing, bring one leg up toward your chest by externally (turning out) your hip. Grasp the ankle and foot to assist the stretch. Be sure to full extend the support leg by squeezing your glutes (buttocks) and standing briefly on your toes at the top of the movement. Alternate sides and repeat six times.
- Reverse lunge with twist: Step back into a lunge position with one leg. Tighten your buttock on the rear leg. Put your arms overhead, twist to the opposite side and lean your body slightly to the side. Return to starting standing position. Alternate sides and repeat six times.
Perry Nickelston, DC, is clinical director of the Pain Laser Center in Ramsey, N.J., where he focuses on performance enhancement, corrective exercise and metabolic fitness nutrition To learn more about Dr. Nickelston, visit www.painlasercenter.com/Our_Practice.html.
