When should we be Stretching & Foam Rolling?

This has become a common question in the clinic in more recent times. As there is a lot of information readily available to us, it has also caused led to some confusion regarding this topic.

So here are some simple pointers:

We have different Types of Stretching

1. Dynamic Stretching
2. Static Stretching.

 

Dynamic stretching is a form of active movement that isn’t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout or sporting activity.

Static Stretching – is when we hold a stretch >10 seconds. This is done to maintain the flexibility of our muscles after we workout.

Note: This is not to be done before working out as research shows it can reduce muscle strength and power. This can cause injury to muscles and surrounding joints.

DO scan your body for tight muscles. Always stretch tight muscles first as they can inhibit your ability to do full-range exercises. Note: This will then be followed by a further dynamic stretch of these muscles.

Foam Rolling: When your body has increased tension/tightness, or an area with a history of injury or overuse, adhesion’s usually form in the muscles/tendons/ligaments. These adhesion’s can block circulation and cause pain, inflammation, and limited mobility leading to injury.

Foam rolling helps to break down these adhesion’s and promote tissue repair. This will help to loosen out our tight muscles therefore helping to reduce injury. Note: This may also be carried out before and after your workout.