Performance Pain is proud to announce TeleHealth services during the Covid-19 crisis... Read More
X

Performance Pain

Blog

PPSM BLog

The Importance of Dynamic and Static Stretches

By PPSM Staff,

Before you go outside for your run, remember that it is essential to prepare your body for the challenge it is about to take on. Give yourself an extra 5 to 10 minutes to perform a dynamic warm-up prior to your run or work out. A balanced dynamic warm-up is the best way to increase blood flow to the muscles and warm up your fast twitch muscle fibers through quick stretches. A few examples of exercises include walking high knees, kicks, hamstring and quadriceps stretches, mountain climbers, forward and sideways bodyweight squats and lunges. The walking stretches should be held for approximately 3 to 10 seconds.

Static stretching should be emphasized after your run or workout. The idea of static stretching is to lengthen the muscles to its end range and hold the position for 15 to 60 seconds. The purpose of this is to increase the end range length of your muscles. You do not want to do this before running because your muscles will fire slower due to the long sustained stretches. Once you have increased the length of your muscles, it is most important to strengthen your muscles in its new range of flexibility. Performing strengthening exercises targeting the gluteus muscles, hamstrings, quadriceps, and gastrocnemius (calf) muscles will increase your endurance and speed while running! Next time you go out for a morning run, remember to take care of the body you were given. Prevent muscle strains and overuse injuries by properly warming up and cooling down your muscles!

Found this tip helpful?

If yes, subscribe below and get new health and fitness tips to live life pain and drug free

We respect your privacy. You can unsubscribe anytime

About PPSM Staff

Performance Pain & Sports Medicine is the place where patients come to when other methods and approaches have failed them. We offer a non-surgical, holistic, fully integrated and patient-centered approach to health and wellness. At PPSM, our interdisciplinary platform allows us to coordinate and customize your care — all under one roof, saving you time and money.

The Importance of Dynamic and Static Stretches

By PPSM Staff,

Before you go outside for your run, remember that it is essential to prepare your body for the challenge it is about to take on. Give yourself an extra 5 to 10 minutes to perform a dynamic warm-up prior to your run or work out. A balanced dynamic warm-up is the best way to increase blood flow to the muscles and warm up your fast twitch muscle fibers through quick stretches. A few examples of exercises include walking high knees, kicks, hamstring and quadriceps stretches, mountain climbers, forward and sideways bodyweight squats and lunges. The walking stretches should be held for approximately 3 to 10 seconds.

Static stretching should be emphasized after your run or workout. The idea of static stretching is to lengthen the muscles to its end range and hold the position for 15 to 60 seconds. The purpose of this is to increase the end range length of your muscles. You do not want to do this before running because your muscles will fire slower due to the long sustained stretches. Once you have increased the length of your muscles, it is most important to strengthen your muscles in its new range of flexibility. Performing strengthening exercises targeting the gluteus muscles, hamstrings, quadriceps, and gastrocnemius (calf) muscles will increase your endurance and speed while running! Next time you go out for a morning run, remember to take care of the body you were given. Prevent muscle strains and overuse injuries by properly warming up and cooling down your muscles!

Found this tip helpful?

If yes, subscribe below and get new health and fitness tips to live life pain and drug free

We respect your privacy. You can unsubscribe anytime

About PPSM Staff

Performance Pain & Sports Medicine is the place where patients come to when other methods and approaches have failed them. We offer a non-surgical, holistic, fully integrated and patient-centered approach to health and wellness. At PPSM, our interdisciplinary platform allows us to coordinate and customize your care — all under one roof, saving you time and money.

Community Partners

Community Partners