Right now, there are a number of different groups training for different races carded for different times throughout this year. There is the Fusion Adventure Race coming up in June, different marathons locally and internationally, cycling festivals, etc. The savannah alone, any time before or after work, unveils all the different groups training and doing their thing to get competition fit and truly, it can be infectious. I absolutely love to see people pursuing healthy hobbies. People of various ages and professions; different performance levels; different stages in life; both male and female—they all come together with a common goal: doing what they enjoy doing with others who enjoy doing it too, but also, doing it well! I admire the entrepreneurial skills and determination of the organisers of these groups. Pursuing sponsorship, sending out newsletters, organising uniforms, structuring training programmes, building camaraderie between complete strangers... it is quite the multi-faceted effort.
However, despite the efforts of the co-ordinators and trainer(s), training together frequently throughout the week may not always be possible. As a result, the responsibility falls on the participants to do some training independently. Unfortunately, in many cases, this initiative is not always given the same priority, resulting in avoidable injuries. I want to stress the importance of stretching, as I see this fitness component very easily over-looked. Stretching properly is one simple way to avoid injuries. Pre-activity stretching: Stretching before commencing training should be geared towards simply readying the muscles for activity (unless you have an existing injury. In that case, follow the guidelines according to your therapist). Particularly if your job does not require much physical activity, it is important to allow your body’s tissues the opportunity to incrementally adjust its state of being from that, to facilitate the high demands about to be placed on them. Usually, pre-activity stretching is suitably addressed by athletes, unlike post-activity stretching which is usually sacrificed in the interest of time.
Post-activity stretching: Stretching after the session is equally as important as pre-stretching but unfortunately, is usually neglected. Stretching at the end when the muscles are well warm and gorged with oxygenated, plasma- and protein-filled blood, is the time to maximise on and effectively improve its pliability and facilitate circulation.
Sustained stretching serves to lengthen the muscle fibers as well as the surrounding connective tissues which will typically be more receptive of these stretching forces after activity versus prior to activity. The collagen fibres of your muscles realign along the direction of tension and the more they are stretched, the more they lengthen. Stretching can also enhance proprioceptive awareness by stimulating the stretch receptors that reside in muscle tissue as part of the neuromuscular system of the body. Proprioceptive awareness refers to the tissue’s ability to detect changes in movement, forces, tension, positioning and such. If the body’s proprioceptive awareness is high, it will detect such property changes quickly and respond effectively as needed leading to more efficiently functioning muscles and joints. Through these stretch receptors, the body can respond to avoid injury or it can serve to facilitate further adaptations in the body. Tight muscles can increase tension on tendons which are found at the origin and insertion of muscles. Sustained tension on these structures due to continued negligence to stretch after long bouts of intense training leads to discomfort in the area which over time can become inflamed. Simply stretching the muscle in a deliberate and controlled fashion relieves tightness and avoids the transfer of such strain to the less pliable tendons which is what happens when the muscle cools in a shortened state.
By choosing not to stretch, the body becomes increasingly prone to injuries. Tendinitis can develop in this way. When it becomes severe, the tendons may begin to fray, particularly at the insertion point of muscle. This facilitates calcium deposits in the area, changing the anatomical architecture and response abilities of the tissue and instead starting an inflammatory cycle. When this happens, the body spends more time healing than recovering in time for the next training session. Muscle strains and referred pain are other possible injuries. Referred pain is defined by pain felt in parts of the body away from the actual site of injury. Tightening muscles and joints lead to compensations in other areas that can be easily made in order to maintain function and motion (“the path of least resistance”). For instance, limitations in the ankle joint will place greater demand and stresses on a more capable knee joint. This can cause a shift in the hip positioning which can lead to lower back tightness and discomfort, and so it can go. So, I hope I have adequately impressed on you the importance of maintaining a proper stretch routine both before and after training. It requires a certain measure of discipline and commitment but it is one of those little things that bring enormous rewards. Think of it as an investment in your body if nothing else.
Happy training!
-Asha De Freitas Moseley
Source: www.guardian.co.tt