Running blog series: Part 6: Stretching for Runners:

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What is flexibility?

Flexibility is defined as the ability to move body joints through a full range of motion. Muscle flexibility contributes to overall flexibility, as muscle is responsible for the movement of the joints. Primarily the ligaments limit excessive movement at our joints but muscle plays its part especially in 2 joint muscles! Think about it, can you touch your toes? What is the most likely limiting factor? Hamstrings? Sciatic nerve?

So what do I need flexibility for?

If muscles, nerves, ligaments etc.  are too short for the movements that you use and need, then it will lead to decreased performance, abnormal movement and injury (either cumulative or in a one off event).

How do I know if I need to improve my flexibility?

Everybody is different. It’s not a one size fits all.
Ideally you need to be screened for your sport as each sport and each person is different with certain demands on them.

What is screening?

This is an examination of the body’s mechanics.
Its aim is to highlight any muscle or joint dysfunctions and muscular imbalances which are major contributors to overuse injuries during sporting performance (Forster et al, 2006).
Screening is research based to help the prevention of injury and enhancing the athlete’s performance.
It needs to be specific: Analysis with video of the movements produced and faults with them.
Muscular imbalances are major contributors to overuse injuries during sporting performance (Forster et al., 2006).
So overall it improves performance and reduces the risk of injury.



So what about runners specifically?

What are typically tight in runners?

Runners had a significantly less flexible iliotibial band (ITB) than the non-runners (Gaudreault et al 2013).
However this being said everyone is different (remember screening)

So what does the research say for injury prevention in runners:

Strangely stretching was not effective in reducing the number of running injuries (Van Mechelen et al 1993).

But….

Worrell et al (1991) reported that the hamstring-injured group's injured extremity was significantly less flexible than the non-injured extremity. 
Patients with patellafemoral (kneecap) pain had shorter hamstrings than asymptomatic controls (White et al 2008).

But are these causes or effects?

And what about running performance?

Research demonstrates an inverse relationship between the range of motion of selected joint movements (flexibility) & running economy (Nelson et al 2001).

Regular stretching improves force, jump height, and speed, although there is no evidence that it improves running economy (Shrier 2004).

So overall it would appear that stretching for runners isn’t necessarily as important as people make out. The reality is that if you aren’t flexible enough for running then you need to stretch to improve this but if you are sufficiently flexible, then you actually don’t need to.

But what about warm-up I hear you say?

Static hold stretches ideally are best done post session as you are already warm.

Contrary to popular belief, stretching isn't a warm-up and in fact stretching pre exercise causes a loss of strength so could potentially increase your risk of injury:

A reduction in strength & power in those who statically stretched before exercise was between 1.9% to 5.4%. Therefore we conclude that the usage of static stretching as the sole activity during warm-up routine should generally be avoided Simic et al (2012).

So instead, a warm up stretch should be dynamic (not held) and shouldn't replace the actual warm-up.

So what is the warm-up then?

Warm-up should involve submaximal intensity aerobic activity followed by large amplitude dynamic stretching & sport-specific activities Behm et al (2011).
A dynamic stretching intervention appears to be more suitable for use as part of a warm-up in young athletes. (Carvalho et al 2012)

So if I have been screened and it has been found that I need to improve my flexibility what do I do?

You have to hold the stretches for at least 20-30 seconds to increase flexibility.
You need to hold the stretches for around 10-15 seconds to maintain flexibility.

To increase your flexibility you need to stretch at least twice daily every day but I recommend daily between 4 to 6 times to gain the flexibility. Once you have achieved adequate flexibility then you can reduce the frequency etc.

So hopefully this article has helped all of you runners with your stretching regime (should you need one). Keep posted over the coming weeks for the next important aspect to improve your running.

If you need any further information or would like to book an appointment then call Hawkes Physiotherapy on 01782 771861 or 07866195914


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