Flexibility - The lost component of Triathlon
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
A little about staying flexible and functional for the sport of triathlon.
There are many studies that have been published regarding flexibility training and injury prevention but most of the articles reviewed are as new as 1990. That’s right, 20 years ago! However,the newer research (Journal of Sport Science and Medicine, 5, 33-42, 2006) is beginning to show impairments to performance from stretching before bouts of exercise or “pre-stretching.”
I know this flies in the face of what most trainers and coaches have been telling us since kindergarten. Static stretching before a workout has been shown to increase the risk of injury, especially in athletes whether or not the body is warmed up. I am a fan of “active stretching”, that is moving through a pain free range of motion and returning to a start position for several repetitions. Yoga presents one with the medium to move through an active range of motion while warming the body and providing stability of the joint at the same time.
Reciprocal inhibition is the theory that the body will not let one muscle release unless the joint is stable enough to avoid injury from the opposing muscle. An example of this that was tested on the US Olympic Women’s Volleyball team relates to hamstring injuries. Regardless of how much time was spent, before or after a workout, stretching the hamstrings they were plagued with hamstring injuries. When someone versed in the theory of Reciprocal Inhibition introduced a protocol of stretching the opposing muscle to the hamstrings, the psoas hip flexor, they were able to significantly reduce their hamstring injuries.
Before: Static stretching, holding a stretch for 30+ seconds, is not recommended before exercise whether endurance or resistance exercise. Active stretching, moving the body through a progressive series of deeper stretches and then returning to the start position, is the best for both warming the body for the stresses of a workout and increasing functional flexibility.
During: The flexibility needed for exercise is attained while performing the given exercise. Core strength plays a greater role in injury prevention during your performance than does flexibility.
After: Static stretching, stretching to the point of first resistance and holding for 30+(under age 50-60+ seconds for over 50), has been shown to speed recovery, reduce injury and self reported muscle stiffness and transport amino acids back to the muscle.
The Upside of Stretching: Most people who use working out as job/life stress relief often forget that, while positive stress, exercise is still stress. Stretching helps to relieve stress whether from job, life or workout. Stretching also helps to improve circulation and make moving easier.
What stretches should I do?
Hips/Glutes - The front sides and backs of the hips take a beating during triathlon training and then things get worse when we sit and shorten all those muscles we need to be long during a triathlon.
Supine Figure 4 Stretch(Crossover Stretch) -(scroll down to video on this blog)- Lie on your back with your knees bent to 90 degrees. Cross your left ankle to your right knee. Reach both hands behind your right thigh and pull your right knee toward your right shoulder. Hold for 60 seconds at a discomfort level of 6 out of 10. Keep your head down. Switch legs and repeat.
Supine Hamstring Stretch - Lie on your back and raise your straight right leg as high as you can without bending your knee. Hold behind your right leg with your hands. Keep your left leg straight on the floor. For some calf stretch you can flex your toes toward your knee. Hold for 60 seconds at a discomfort level of 6-7/10. Switch legs and repeat.
Leg Overs- (active stretch)- Lie on your back with your arms out to your sides and your legs flat on the floor forming a T. Raise your straight right leg as high as you can and lower it toward your left fingers keeping your right shoulder on the floor. Touch your right foot to the floor (no matter how far from your fingers it has to land). Return your straight right leg to the start position and switch to the left leg. Perform 10 per leg. this is great for hamstring, hip, trunk, and shoulder flexibility as well as core strength.
Overhead Squat - (active flexibility) - Stand tall with your feet about shoulder width and your hands extended over your head, elbows straight. Lower into a squat position as low as you can without lifting your heels, keeping your arms beside or behind your head. Return quickly to the start position. great for hip, low back and shoulder flexibility. great for core strength as well.
Of course Yoga is by far the best way to gain flexibility and functional strength for sport. A Salute to the Sun moves you through the necessary positions to maintain great flexibility. Allow yourself to be less than perfect at yoga to begin with, the journey toward flexibility is worth it.
Go have fun and enjoy every aspect of triathlon/endurance training.