Static stretching has long been abandoned as a pre workout warmup but should we also abandon it post workout? There is a lot of evidence that supports the idea that we should!
Now when I say static stretching I am referring to exercises such as bending over and touching your toes where you aren’t moving or exploring range of motion. We often go through these stretches with no real purpose and no real minfulness for the task at hand. Static stretching will increase your flexibility sometimes but it is not the most efficient in increasing your range of motion or teaching your body efficiency in the running motion.
Mobility exercises like the ones I have talked about in previous posts, often involve exploring the running range of motion such as the couch pose pictured below.
There are also dynamic stretches that explore your sport specific range of motion – think of a dynamic warm up! You have leg swings, hip flexor pulses, fire hydrants and many other variations that work on activating the muscle as well as increasing mobility. I’m a big fan of working in the running specific range of motion and doing everything you can to improve your overall efficiency.
Then there’s yoga as well which takes all of these elements and incorporates core strength and breathing – I love yoga because it forces you to think about what you’re doing while you breathe and while you move. It’s not about sitting in a stretch and lengthening that muscle it’s about building strength in motion and building range of flexibility in all three planes of motion.
Is static stretching going to hurt you? Not necessarily but there is some evidence that excess stretching can lengthen the muscles too quickly. The point of this post is that there are a lot better ways to get more bang for your buck when talking about injury prevention and increasing your range of motion.
I will continue this idea in later posts but for now if you have any questions you can always reach out to me on Twitter, Instagram or drop by my Anthrophysique page.
If you’ve ever done strenuous activity, you’ve probably had muscle soreness from it. It can actually be really easy to get at times, but the question becomes how do I get rid of it and how long should I be resting before I workout again? In this video, I talk about the two types of muscle soreness and whether or not it’s good to workout.
Muscle soreness is a very common part of exercise if you’re challenging yourself properly. For some, muscle soreness is actually the reference point for whether or not they’ve worked out hard enough. Regardless of how you get it, it can be a very painful experience. At the very least, it’s definitely not pleasurable.
In my opinion, there are two types of muscle soreness. I’ll classify them as good soreness and bad soreness. Good soreness is when you’ve worked out hard and you feel it the next day. There’s discomfort in moving around but not a lot of serious pain. Bad muscle soreness is when there is a lot more pain. It can be very challenging to move around, especially after being stationary for a while. This is because there has been a lot of micro-tearing of the muscle fibers and they’re needing repair.
The question now is: should I workout, or should I rest?
With good muscle soreness, it’s actually beneficial to workout. The movement of the muscles and blood flow to the area will help reduce the tightness.
With bad muscle soreness, you likely want to rest those muscles. It may take up to a week or more for the muscles to fully heal. However, that doesn’t mean you need to stop working out completely. Do workouts that involve other areas of the body and avoid the muscles that are in pain. The exercise will still increase blood flow to the sore area and help the recovery process.
I’d love to hear your experience of this and if it worked for you. Also, I’d love to hear if you have other tips for reducing muscle soreness. Please share in the comments below.
In my second video blog, I’m putting out a foam roll challenge for the month of November. Are you going to join?
Let me know you’re joining by commenting below or sharing on Facebook.
Feel free to invite others too!
I’ve been training people for many years now and I’ve dealt with a lot of injury rehabilitation. Working in partnership with Physiotherapists is common when it comes to injuries and the two together can be very beneficial. I currently have a client in this boat trying to fix an old injury. She is doing her training with me but also seeing a physiotherapist a couple of days a month.
If you’ve ever been in this situation, it’s important to make sure your trainer and physio communicate so they can work together. In a very general sense, trainers will work on the bigger muscles and larger movement patterns while physio’s will work on the smaller muscles and movements. Yes, it’s all in the same body, but if you don’t get the two working together, they can actually cause more harm than good.
Constantly working larger movement patterns without concern for the finner ones can lead to further problems and compensation. Instead of fixing the issue, you end up just working around it or building over it. It’s the short cut way to dealing with injuries and never works out in the end. Communication between the physiotherapist and trainer is the key to a successful recovery.
Working together allows everyone to be on the same page and have the sessions compliment rather than oppose each other. It also allows you to fix the problem and build up new strength at the same time. Bottom line, if you’re in a rehabilitation phase, make sure your trainer is working with your Physio to optimize your success.