From school age, we are taught that stretching is an important part of physical activity to prevent injury and help us perform better. But is it possible to stretch too much? We asked Chris Burnett, strength and running specialist at True Physical Therapy, to weigh in on the importance of stretching for runners and how to make sure it’s effective.
Dynamic vs Static stretches
First, let’s define the main types of stretching that are beneficial to runners. Dynamic stretching is controlled movement in and out of positions, instead of holding it in place. These stretches are to wake up your muscles and prepare your body for the workout. Static stretches are those bend-and-hold type of stretches you may be most familiar with and are best served after the workout is complete.
While both types of stretches are beneficial, they should be done with intention. “You don’t want to stretch just for stretching sake,” Chris says. “Sometimes we think that if we do this long, drawn-out stretching program that it will reduce our risk to injury, and the research doesn’t necessarily back that theory up.”
If you have areas that are tight and maybe need a little extra work, it won’t hurt to spend a little more time focusing on those areas. The biggest thing is to get your heart rate up, get the blood flow going and then use your stretches, especially during the warm-up, as a check-in with yourself to gauge how you’re feeling and if there’s any issue to address.
Focus areas for runners
When it comes to stretching, you want to think of going from the top down. In addition to your warm-up and cool down routines, there are some areas that Chris says runners should always include.
- Hip extensions: movements that open up the hip joint; stronger hip extensor muscles can help you move more powerfully and prevent injury
- Ankle dorsiflexion: pointing your toes up toward your shins; this helps your foot absorb the shock of landing
- Thoracic rotation: upper back mobility exercises such as side bends and seated rotations
“We don’t think of thoracic rotation with running, but there’s a little bit of that to counterbalance the hips when we run,” said Chris.
Another focus area that is often overlooked is the big toe. “Your big toe needs to be able to bend when you push off, so you need to be able to have good motion there.”
It’s important for runners to find the right balance when it comes to stretching and listen to their body. If you’d like to reach out to Chris to learn more about True PT or strength training, contact him at chris@trueptwichita.com or 607-743-9560.
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