Stretching for Runners

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Active Isolated Stretching for Runners

Introduction

For years, experts have recommended holding a stretch for at least 15-30 seconds(passive static stretching) to get the optimal effect. Recently, this concept has seen

increased debate and scrutiny.

Now, research tells us that it is better to perform dynamic stretching (calisthenics) as

part of a warm-up and save the static stretching for after activity.

Passive Static Stretching: Stretching a muscle in a relaxed position and hold a stretch

for 15-30 seconds.

Dynamic Stretching: Slow, controlled movements through the bodys normal range of

motion (ex: Lunge walking, arm circles, etc.).

History

Aaron Mattes, a kinesiotherapist and physical therapist, created this technique based on

over 40 years of research and practice. At his clinic in Florida, Aaron works with

amateur and professional athletes, as well as individuals with serious musculoskeletaldisorders. AIS is also promoted by Jim and Phil Wharton, regular columnists for

Runners World magazine and therapists to many professional runners.

Key Points

Active: You actively contract the muscles that perform the opposite movement to themuscle(s) you want to stretch. This creates a neurological response called reciprocalinhibition where the nervous system will inhibit contraction of the target muscle. The

result of this will be further relaxation of the target muscle and improved response to

stretching.

Isolated: You position your body in a very specific way to isolate a single muscle or

even part of a muscle to make the stretch most effective.

Stretching: You provide a 2 second stretch to the muscle and repeat this stretch 10-12times.

By contracting the opposing muscle, AIS triggers a nervous system response calledReciprocal Inhibition that forces the target muscle to relax. For example, if you contract

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your biceps muscle (front of your arm), your triceps (back of arm) must relax in order forany movement to occur.

In addition, EMG studies have shown a stretched muscle will reflexively contract after 3seconds, because stretch receptors within the muscle will think it is in danger of being

overstretched and injured. By using the two-second stretch, AIS affects the muscle

before this protective stretch reflex can be triggered.


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Hip and Thigh Stretches

GlutesStart by lying on your back. Bend one knee slightly to take the tension off of your back

(Figure 1). Contract the hip flexor of your other leg as you pull that knee towards yourchest. Use your hands to gently pull the leg into a greater stretch (Figure 2). Hold for 2

seconds and repeat 10 times with each leg.

Figure 1

Figure 2


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Additional Stretch: Contract your hip flexors to pull your knee across your chest towards

your opposite shoulder. Use your hands to gently pull the leg into a greater stretch

(Figure 3). Hold for 2 seconds and repeat 10 times with each leg.

Figure 3


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Piriformis

Start by lying on your back. Bend one knee slightly to take the tension off of your back.

Now bend your knee and rotate your leg outward so your foot is crossed over youropposite leg. This is your starting position (Figure 1). Contract the hip flexors as you

pull that knee towards your chest, keeping your leg rotated. You should feel a stretch

deep in your hip. Use your hands to gently pull the leg into a greater stretch (Figure 2).Hold for 2 seconds and repeat 10 times with each leg.

Figure 1

Figure 2


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Hip Flexors

Start from a kneeling lunge (Figure 1). Tighten your glutes in your back leg as you bend

your front knee and stretch the hip flexors in your back leg (Figure 2). Make sure to keepyour torso upright (dont lean forward!). You should feel a stretch in the front of your

hip, often this stretch continues into your abdomen. Hold the stretch for 2 seconds and

repeat 10 times with each leg.

Figure 1

Figure 2


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Quadriceps

Start from a kneeling lunge. Bend back knee and grasp foot with the same-side hand.

Bend one knee fully and grasp the ankle with your free hand (Figure 1). Contracting the

hamstrings and glutes, pull your leg back until you feel a good stretch in the front of yourthigh. Be sure not to arch your back. Hold the stretch for 2 seconds before releasing thestretch and repeat 10 times with each leg.

Figure 1


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Lower Hamstrings

Start by lying on your back. Bend one knee slightly to take the tension off of your back.

Raise your other leg with the knee bent so your thigh points straight up. This is yourstarting position (Figure 1). Now, contract your quadriceps to extend your knee and hold

the stretch for 2 seconds (Figure 2). As your knee reaches full extension, gently pull the

leg up into a greater stretch with your hands or a rope. Hold for 2 seconds beforereturning to the starting position. Repeat 10 times with each leg.

Figure 1

Figure 2


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Hamstring (entire)

Start by lying on your back. Bend one knee slightly to take the tension off of your back

(Figure 1). Keeping your other leg straight, contract your quads and hip flexors and lift

the leg as high up into the air as you can. Use a rope or your hands to gently increase thestretch (Figure 2). Hold for 2 seconds and repeat 10 times with each leg.

Figure 1

Figure 2


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Adductors

Start by lying on your back. Loop the rope around your foot and ankle so your leg rotates

slightly inward (Figure 1). Contract your hip abductors (outer hip) to pull your leg

straight out to the side and gently pull the rope to increase the stretch (Figure 2). Holdthe stretch for 2 seconds and repeat 10 times with each leg.

Figure 1

Figure 2


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Abductors Gluteus Medius, TFL, IT Band

Start by lying on your back. Loop the rope around your foot and ankle so your leg rotates

slightly outward. Cross your opposite leg across the leg to be stretched and put that foot

flat on the ground. Contract your adductors and pull your leg across the mid-line of yourbody and gently pull the rope to increase the stretch (Figure 1). Hold the stretch for 2seconds and repeat 10 times with each leg.

Figure 1


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Alternate Stretch:Stand next to a wall. Cross your outside leg across your inside leg and place your inside

hand against the wall (Figure 1). Keeping your torso upright, dip your inside hip toward

the floor, until you feel a stretch in the side of your inside hip (figure 2).

Figure 1


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Figure 2


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Lower Leg and Foot Stretches

GastrocnemiusStart seated with your legs straight in front of you. Loop the rope over the ball of your

foot (Figure 1). Keeping your leg on the ground, contract the front of your shin to flexyour ankle up (dorsiflexion). Gently pull on the rope to increase the stretch on your calf

(Figure 2). Hold the stretch for 2 seconds and repeat 10 times with each leg.

Figure 1

Figure 2


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Soleus

Start seated with one leg straight in front of you and the other leg and hip bent to at least

90 degrees (Figure 1). If you cannot reach your foot with your hands, use the rope to

loop around your foot. Contract the front of your shin to flex your ankle up(dorsiflexion). Use your hands to gently pull the foot into a greater stretch (Figure 2).You should feel a stretch deep in the calf. Hold the stretch for 2 seconds and repeat 10

times with each leg.

Figure 1

Figure 2


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Toe Flexors and Plantar Surface of Foot

This may seem like an unimportant stretch, but that couldnt be farther from the truth!

The muscles that help with toe flexion also support the arches in your foot. When these

become overly tight, it increases the chance of plantar fasciitis.


90 degrees so you are able to grasp your toes with your hands. If you cannot reach them

this way, bend your knee and cross your leg. Contract the muscles in your shin to liftyour toes up (toe extension). Starting with just the big toe, use your hands to gently pull

the toe into a greater stretch. You should feel a stretch under the arch of your foot. Hold

the stretch for 2 seconds and repeat 10 times with each toe, then switch feet.


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Toe Adductors and Abductors


90 degrees so you are able to grasp your toes with your hands. If you cannot reach them

this way, bend your knee and cross your leg. Contract the muscles in your foot to spreadyour toes apart. Starting with just the first two toes, use your hands to gently pull the toesapart into a greater stretch. You should feel a stretch in the webbing between the toes.

Hold the stretch for 2 seconds and repeat 10 times with each toe, then switch feet.


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Stretching for Runners

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