Why Stretch?
Stretching - underused and often forgotten by most walkers as part of their regular walking routine. It is useful for both injury prevention and injury treatment. If done properly, stretching increases flexibility and this directly translates into reduced risk of injury. When a muscle/tendon group has a greater range of motion passively, it will be less likely to experience tears when used actively. Furthermore, stretching is also thought to improve recovery.
How to Stretch
Static stretching is the most commonly way to stretch and it is done by slowly moving a joint towards it’s end-range of motion. A gentle “pulling” sensation should be felt in the desired muscle. This position is then held for 15 - 20 seconds. Do not stretch to the point of pain and do not bounce since this may cause injury to the muscle. A set of 3 to 5 stretches is probably sufficient to get the maximum out of the routine. Alternate between agonist and antagonist muscle groups (eg. quadriceps and hamstrings), and alternate sides.
When to Stretch
To get the most benefit from your static stretching routine while minimizing injury, stretching should be done after warm-up exercises. The increased blood flow to the muscles aids in the flexibility gains from stretching and is an important component for injury prevention.
Stretches
Neck - shoulder to shoulder
Tricep stretch
Chest stretch
Calf stretch
Qadricep stretch
Inner thigh stretch
Hamstring stretch
Enjoy an injury free walk!
