For Immediate Release

FootFlex teams with the American Running Association to present "Stretching for Runners"

Most runners agree that stretching is an important part of a good fitness and training plan. But oddly enough, few regularly stretch. Why? They feel they don’t have the time, nor are they confident the stretches they are familiar with will benefit them. So they just don’t do it. But with better planning and understanding of what they’re trying to achieve, runners can easily fit stretching into their schedule.

"Ask any fitness professional when you should stretch and they’ll most likely tell you it is best to warm up prior to exercise, stretch and then stretch again after exercise," says Susan Kalish, executive director of the American Running Association, a national nonprofit organization of runners. "To many runners, who simply want to lace up their shoes and head out the door, this may seem like too much of a time commitment. But it doesn’t have to be."

"A runner can perform stretches to decrease their risk of injury and enhance their performance in less than five minutes," adds Perry Julien, D.P.M., a sports medicine podiatrist from Atlanta and author of Sure Footing. "just start out with an easy jog for about five to ten minutes and then pause to stretch the major muscle groups you are using, such as the quadriceps, hamstrings, and calves. After the run, you can devote more time to stretching and focus on those areas that are tighter than others, but it still doesn’t have to take long to be effective."

The recommendation to warm up prior to stretching is based on the fact that you should never stretch a "cold" muscle. Imagine trying to stretch a cold piece of taffy – you can’t – and if you continue to try, you may break it. But if you warm up the taffy, it becomes more pliable and easier to stretch. Muscles behave the same way. When warm, they become more flexible and less susceptible to injury from stretching.

Does that mean stretching always has to accompany a workout? "Absolutely not," says Bob Anderson, author of Stretching. "As long as the muscle is warmed up, stretching can be done any time you feel like it. The intensity of the stretch just needs to be altered depending on the degree of warmth." After a run, when the blood is pumping and the body is generating heat, the muscles will be more flexible and easier to lengthen. The stretch can then be slightly more aggressive. "But that doesn’t mean runners shouldn’t stretch at other times." Says Anderson. "You can benefit from stretching in the shower, after sitting or standing for a long time, or at odd times during the day such as when waiting in line, watching TV, or reading. Stretching does not have to always be in the form of a structured program to be effective."

It’s important for runners to understand that stretching is not a competitive sport," says Kalish. "It’s not meant to make you as flexible as the kid down the street, or as limber as the gymnast next door." The goal for stretching should be to achieve flexibility within the range a sport requires and to counteract any inflexibility caused by sitting all day at a desk, driving long hours, or standing in one place all day. And when getting ready to work out, it prepares the body for movement and helps make the transition from inactivity to vigorous activity without strain.

"It is in the best interest of the runner to stretch in order to maintain flexibility. If your flexibility decreases, your stride will most likely shorten," says Anderson. "And if you lose flexibility in certain muscles, you are also at a higher risk for pulling or tearing those muscles when running," adds Julien. A strong stretched muscle resists stress better than a strong unstretched muscle.

There are numerous effective methods for stretching but some require partners or are best learned through one-on-one instruction. "In many cases, the more complicated something is, the less you use it. Therefore, the American Running Association often promotes static stretching. It is easy to understand and perform," says Kalish. When static stretching, you lengthen the muscle to where there is a mild pull and hold, without bouncing. This can also be done using assistive devices such as the FootFlex P.S.D. which places the body in a biomechanically correct position to achieve a more effective stretch for certain muscles groups.

"In the past, it has been recommended to hold a static stretch anywhere from 20 to 40 seconds. However, recent research indicates that it is more effective to hold a stretch for approximately 10 seconds and then repeat the same stretch two to three times. This encourages relaxation in the muscle, while avoiding overstretching when can lead to injury," says Julien. "While stretching, you should be able to breathe naturally and should not experience numbness or quivering in the muscle. If this occurs, you may need to decrease the range or adjust the angle of the stretch," says Anderson.

You should never start an aggressive stretching program when acutely injured. This could lead to additional damage of the injured area. Time should be allowed for healing and when there is minimal or no pain, a light and easy stretching regime can be started or resumed.

To receive the American Running Association’s newest brochure on "Stretching for Runners," send a business-sized self-addressed stamped (55 cents) envelope to Stretching, c/o American Running Association, 4405 East West Highway, Suite 405, Bethesda, MD 20814. For information on training and performance, sports-related injuries, and nutrition, visit the Association’s Web site at www.americanrunning.org.

To learn more about the FootFlex Performance Stretching Device, visit www.footflex.com, call 704-948-1002, or write to SelfSource, 11515 Vanstory Drive, Suite 135, Huntersville, NC 28078