From: keg@strathspey.llnl.gov (Keith Grant)
Newsgroups: rec.arts.dance
Subject: Re: ************** Help with flexibility *********************
Date: 9 Sep 92 15:53:42 GMT
Organization: Lawrence Livermore National Laboratory
Originator: keg@strathspey.llnl.gov



In article <1992Sep5.041627.23633@cc.umontreal.ca>, cholette@JSP.UMontreal.CA (Cholette Martin) writes:
|> 
|>  Hello, I have been training in the martial arts ( Karate ) for several years
|>  now and I still have a problem with my flexibility. When I train several
|>  times in a week, my muscles become stiff and sore due to overstretching I
|>  guess. I stretch every time I train , before training. I would like to know
|>  what is the best way to stretch to attain maximum flexibility? Is it 
|>  every day, every second day?  Do I pull hard for a short while or do I
|>  pull soft for a long time ? When my muscles hurt, do I stretch them or do
|>  I wait for several days for the pain to dissappear before I stretch again?
|>  This is frustrating, after so many years, my muscles still stiffen after
|>  heavy stretching. I am 22 years old if this is a factor in it.
|> 
|>  I would appreciate any help with this problem, also can you point out
|>  the right professional to see for this ie: M.D. or P.T. or O.T. ???

The best way to stretch for flexibility is static stretching held for 20-60
seconds.  Move the muscle to the point of resistance and hold under 
isometric tension until the muscle gently loosens.  Release the tension,
relax a few seconds, then repeat at the new point of resistance.  Ballistic
stretching (e.g. kicking higher than your current range of motion) triggers
the protective sensors in your muscles, activating the stretch response 
(the familiar knee jerk reflex test) and contracting your muscle.  Forcing
your stretch too far results in micro-tearing of the muscle tissue, followed
by soreness and the buildup of flexibility reducing scar tissue.  Do your
flexibility developing stretching after warming up.  The best way to warm
up is gentle motion - try some Tai Chi.

In planning you workouts, if you are working past your current conditioning
level, then you need to allow recovery time.  Strength and endurance are
developed by SLIGHT overuse followed by recovery and rebuilding.  Plan for
alternating strenuous and light workouts.  If you carry the overuse too far,
you'll probably experience delayed onset muscle soreness; soreness starting
12-48 hours after your workout.  Current research indicates that this soreness
is likely caused by microtrauma to muscle tissues, starting a syndrome
of calcium ion leakage and inflammation.  Stretching does not alleviate
the problem, since it can't undo the underlying tissue damage.

In the abscence of chronic injuries, I'd suggest that the correct practitioner
to see would be a P.T. - not physical therapist but personal trainer.  He or
she could set you up with a schedule and set of stretches correct for your
current body state.  Most Gym's have such P.T.s available.


  +-------------------------+-----------------------------------------------+
  I                         I                                               I
  I Keith Eric Grant        I The interesting thing about a waltzing bear   I
  I keg@strathspey.llnl.gov I           is not how well it dances!          I
  I                         I                                               I
  +-------------------------+-----------------------------------------------+
  I                                                                         I
  I For certain it is, that any ideas expressed above are of my own humble  I
  I opinion and bear nary a relation to the policies or positions of LLNL   I
  I or of any agency or contractor of the U.S. Government.                  I
  I                                                                         I
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