Running is a hard sport. No question about it. If we overdo it  our running performance suffers. There has been a tremendous amount of scientific research conducted in the past decade that has shed new light on our understanding of how stretching affects our muscles and joints.  

This does not mean that stretching is not important. 

In fact, for runners, stretching remains a critical tool in keeping your body in top running form, promoting optimal stride technique, and preventing injuries. But to benefit from a stretching program you must develop and follow one that is specifically designed for running. 

Many studies showing that the traditional approach to stretching (such as stretching before exercise or performing stretches that are not sport-specific) may actually do more harm than good. In many cases traditional stretching practices can actually increase the risk of injury and hurt performance! As a result, many long held beliefs and traditional stretching practices are now considered outdated...

What is Active Isolated Stretching

Thanks to the team at Arbor Wellness Sports Massage,  you now have a report  that outlines the best stretches for runners, helping you achieve your best performance! The report is composed of 12 running-specific stretches, each specifically designed and selected to incorporate the key muscles and movements of an optimal running stride, and to correct the muscle imbalances that lead to running injuries. 

It is based on the newest stretching technique developed by kinesiotherapist, Aaron Mattes. The techniques coined as - Active Isolated Stretches (AIS) provides athletes with a safe way in achieving flexibility without long term damage. Aaron realized that traditional static stretching was not helpful and in discovered that prolonged static stretching actually decreases the blood flow within the tissue and increasing lactic acid buildup. This can potentially cause irritation or injury of local muscle tissues, similar to the effects and consequences of trauma and overuse syndromes. 

His theory is that: 

"Performing an Active Isolated Stretch allows the target muscles to optimally lengthen without triggering the protective stretch reflex and subsequent reciprocal antagonistic muscle contraction as the isolated muscle achieves a state of relaxation."

Benefit from their experience!

Earl Wenk, partner and kinesiologist at Arbor Wellness Sports Massage has outlined the best stretches and detailed step-by-step instructions about exactly how to perform each stretch with proper form including pictures. Earl is a graduate of the Univerisity of Michigan, with a degree in Movement Science from the Division of Kinesiology, where he also completed an internship program in Athletic Training. He has also taught courses in orthopedic massage, sports massage and human anatomy at a massage therapy school and currently provides continuing education courses in sports massage, functional anatomy and injury assessment through his business. 

He has kindly provided the report to you so that you can benefit from his experience...