Health Beat Week 2: The Importance of Stretching

The Importance of Stretching

by Dale Brink, D.P.M., F.A.C.F.A.S. 

Before beginning an exercise regime, proper stretching is essential. If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.

Before stretching warm up with a 10 minute walk or slow jog. You may then stop and gently stretch. Stretching exercises should take 5-10 minutes, and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the proper muscles in the back of the leg and thigh (posterior), and do not to forget about the anterior muscles.

Here are some basic stretches that you may want to do before and after your run/walk.

Wall Push-Up: This stretches the Achilles and calf muscles one leg at a time. Stand with the rear foot approximately two to three feet from the wall. The rear leg should be straight, the front leg is bent and your hands should touch the wall. Feet point straight ahead, heels are on the ground. Hold for ten seconds, switch legs, repeat ten times.

Knee Clasp: Lie on a firm surface. A carpeted floor or grass is best. Bring both knees to your chest. Hold for ten seconds. Repeat five times. This stretches the hamstrings and lower back.

Hamstring Stretch: Straighten one leg, place it with the knee locked on a foot stool. Bend your body and bring your head towards the leg. Hold this position for ten seconds. Switch sides, repeat ten times.

Information based on a document produced in cooperation with the American Podiatric Medical Association.