Alameda Runners – Get After It!

As athletes, we are familiar with the benefits of stretching as part of their exercise routine, but varying types of stretches and proper technique are just a couple of different issues we must deal with.  Many of us have heard more about dynamic stretching instead of passive stretching and static stretching – but the exact definition of these stretches remain foggy for most of us.

In addition to dynamic, passive and static stretching, additional stretches include ballistic stretching, PNF stretching, and contract/relax stretching.  Excluding ballistic stretching, which we learned causes more harm than good, each stretch has varying pros and cons.  It is truly confusing how many different options there are (and while we focus on just the basics of one form of stretching today, we’ll have additional articles in the future).

Alameda Runners wanted to learn more about dynamic stretching, which has become increasingly popular among athletes looking to prepare specifically for their sport.  Dynamic stretching includes static-active stretching in which momentum is used to reach the end range of motion — nothing more, giving athletes the ability to safely warm up and stretch.

“Dynamic stretching involves actively moving the limbs and body in a controlled manner so that the muscles are gently stretched in and out of their end of range of motion,” said Ada Wells, Physical Therapist, Certified Pilates Instructor, and owner of ProBalance Pilates.  “(This differs from ballistic stretching where the muscles are forced at or past their limits in a jerky, bouncy manner.  I do not recommend ballistic stretching.)”

Since ballistic stretching involves forcing muscles beyond their intended range of motion, I’ve looked for safer, more functional stretches.  The theory of dynamic stretching still is a bit baffling, but Ada breaks down her explanation even further:

“For example, for runners, dynamic stretches may include exercises such as walking lunges, straight leg swings, butt kicks, high knees, arm swings, etc.  However, the important thing to remember is that the key word here is control.”

Although we’re more than capable of doing these stretches at home, visiting a chiropractor or physical therapist’s office yields an added benefit to stretching and overall general health.

Sessions at ProBalance include dynamic stretching on an apparatus such as the reformer — and Ada is trained to help athletes with stretching and flexibility.  “It allows the person to move the limb into the full range of motion, but then by using the muscle at its end range to bring it back to start, you are addressing the neuromuscular adaptations that are necessary to use the muscle in these ranges.  Also, the athlete must demonstrate a high level of control to make sure that he’s stabilizing his/her base and actually stretching the intended limb or part of the spine.”

Ada Wells, MPT is a Physical Therapist, Certified Pilates Instructor, and owner of ProBalance, Inc. in Alameda, CA. She graduated from University of California at Davis with a B.S. in Physiology, and received her Masters of Physical Therapy from Chapman University.  She is a member of the American Physical Therapy Association, Pilates Method Alliance and IDEA Health & Fitness Association.  Ada specializes in combining manual therapy with Pilates-based exercise for sports specific rehabilitation and performance programs.