People often talk about flexibility and stretching, from your doctor to your gym instructor and massage therapist – the subject comes up again and again. But just why is it so important and what happens to the muscles if we neglect it as part of our active lives?
It is no secret that our muscles and joints seem to become stiffer and tighter as each year passes by. This is in part due to the ageing process but age should not be a barrier to maintaining a fit and active lifestyle. All it means is that we need to start to put more work into maintaining flexibility. In short this means viewing stretching as a key part of our weekly activity.
What happens when the muscles become tight? Tight stiff muscles are not able to contract and relax efficiently, which decreases their ability to perform and can also affect muscle movement control. Short, tight muscles can also suffer from a reduction in power and strength during physical activity. In addition to this, tight stiff muscles can also show signs of reduced blood circulation, which in turn reduces the supply of oxygen and other nutrients to the muscles and impairs the removal of toxins and waste products. This ultimately leads to muscle fatigue and reduces the muscles ability to recover from exercise. Poor removal of waste and toxins is one of the main reasons for sore and heavy muscles the day after a workout.
Stretching is the most effective way of developing and retaining flexible muscles and tendons. It can help to lengthen the muscles and associated soft tissues as it causes changes to occur within the structure of the muscles themselves. Stretching should be viewed as the keystone of any training programme. Without it you run an increased of injury and will not be getting the best from your training programme.
So where do you start?
Stretching incorrectly can be as harmful as not stretching at all, so seeking advice from a fitness trainer, sports therapist or other health or sports professional is vital. It is important to stretch all key muscle groups to ensure the body remains balanced and to prevent injury. For example, many people stretch their calf muscles with a straight leg only. A straight leg calf stretch only targets the gastrocnemius muscle and misses the soleus muscle that sits underneath which can be equally prone to tightness – leading to an increased chance of muscle strain.
A sports massage therapist is trained to understand the specific needs of active individuals and during the treatment will be able to identify those areas of your body that are suffering from increased tension and reduced flexibility. Following the treatment they will be able to suggest specific stretches that may help to target these problem areas, helping you to improve your overall muscle health and get the most from your training regime.
If you would like more advise on stretching specific muscle groups and to identify your own specific problem areas call us on 01457 835491.
written by Hannah Rosborough
