muscle to tolerate this much of a stretch
2020年10月21日In your calf you have two muscles, the gastrocneimus and the soleus. Most runners faithfully stretch the gastroc by either keeping their foot flat and then bending their body forward and keeping their leg straight, or by standing on the curb and dropping their heels toward the street, while keeping their legs straight. When your muscle goes into a severe crapm, sometimes called a the muscle is trying to contract violently. Take a few breathes, get back your oxygen that was lost while you were breathing heavily during the pain. Begin by rubbing the muscle with arnica gel and then squeezing your calf, like you were squeezing bread dough.
A muscle cramp, which is a severe spasm, can certainly stop you in your tracks, and not treating it properly at the time will mean you will limp for the remainder of the race, not only having a negative impact on your time, but on your China Thermoadhesive Film Manufacturers muscles health. The few minutes you will lose in your training time, or in the race, to do these treatments will be rewarded by the minimal damage that has been done to the muscle fibers. But what about stretching and working out muscle spasms as they develop?I’ve watched serious athletes finish up a long run, stretch for 1-2 minutes, and leave. This may seem like the exact opposite thing to do, but let’s talk about the logic of the body. What to do now!To begin with, DO NOT try to stretch it out until you help the muscle complete it’s severe contraction. I always recommend to my athletes that they have a tube of arnica gel in their pouches. We are assuming that you know about keeping yourself hydrated, (and you do it, right?), and replacing lost electrolytes.
It’s actually a lot easier to do, and more convenient because you don’t need to find a tree!It has been my experience, while working with hundreds of athletes, that it is the soleus that will cause you the greatest amount of trouble.Don’t Let A Cramp Cut Your Run Short! by Julie Donnelly, LMTYou’re in the middle of your long run for the week, and you’re doing just great! You feel strong, your time is right on target, you’re moving breathing easily and you feel confident.There are specific self treatments you can do for all the the muscles of your legs, however this article will address the calf muscles. Now, again push your hands together, this time it won’t hurt nearly as much. Arnica gel can be bought in any good health food store, and is a homeopathic remedy for bruised muscles. You have read about carbohydrates & protein, and you eat properly.you try to stretch it out. To add the soleus stretch is very easy. This will be extremely painful, but only for a few seconds. Now, help the muscle complete it’s contraction by pushing your hands together. You are now assisting any last fibers to finish their contraction.. Do your stretch slowly, allowing the muscle to lengthen gradually, and by all means, don’t bounce. It isn’t necessary to bend from the hips up, that isn’t doing anything for your legs.. Assume the same flat foot position as you have for the gastroc, and move forward (bending the ankle), but now move your body back so you are also bending your knee. Now you can safely stretch the muscle. Keep your body upright, put one leg out front with the knee bent, and the other leg back, with the knee straight. It is amazing how quickly arnica gel will help the muscle heal.. You will feel a totally different stretch. Do the same thing, increase the stretch every 15 seconds until your knee and ankle are bent as far as they can anatomically go, and again hold it for 60 seconds.
After you have put on the arnica gel, and quickly squeezed the muscle (which brings blood into the area and also helps to heal the muscle), go into the gastroc and soleus stretches. A muscle fiber contracts fully, or not at all. It’s the exact same leg position as when you are leaning against something, you just move your body straight up. This is a big mistake! You need to take the time to stretch all of the muscles of your legs, and hips, after you finish your training run. That’s 60 seconds per muscle, not for the entire stretching process. Next, just release your hands, and then replace them in the same positions.. I’ve had runners tell me that since they have begun using arnica gel during, and after, the race that they have a much faster healing process than ever before. By the way, I see people leaning up against cars, fences, and trees. Muscles will never stop a contraction in the middle, it has an "all or nothing system.but here you are, on the side of the road, ready to scream out in pain.Both the gastroc and the soleus insert into the Achilles Tendon, and either one can cause the tendon to tear if it is severely contracted. When the muscle goes into this cramp, tightly grab your calf with your hands: one hand at the top of the calf, just below the knee; and the other hand at the bottom of the muscle, at the top of the achilles tendon just above the ankle. Stretching should be done gradually, increasing the stretch every seconds until you are stretching as far as you can anatomically bend your ankle, then hold it static for 60 full seconds. The stretch that most athletes miss is the one for the soleus. It takes one full minute for a muscle to have a permanent stretch. Before we get into a self treatment for this painful situation, let’s take a look at some basics. Suddenly, your calf muscle cramps, so suddenly that you almost fall in your tracks. You need to assist the muscle in its contraction BEFORE you can stretch it without injury. I always advise against this second method of stretching because it is too severe, until after the muscle has lengthened, for the muscle to tolerate this much of a stretch.it gets worse! What do you do now?This is a runners nightmare, and one that any serious runner has either experienced personally, or has watched another runner suffering. If you try to stretch it out, while the muscle is trying to contract, you will tear fibers. Stretching properly can help you to prevent the painful experience of a cramp while you are running. Limping to the side of the road, you collapse onto the grass, your leg is throbbing so severely that you can’t even think. This may happen because everyone stretches the gastroc, and not the soleus.
A muscle cramp, which is a severe spasm, can certainly stop you in your tracks, and not treating it properly at the time will mean you will limp for the remainder of the race, not only having a negative impact on your time, but on your China Thermoadhesive Film Manufacturers muscles health. The few minutes you will lose in your training time, or in the race, to do these treatments will be rewarded by the minimal damage that has been done to the muscle fibers. But what about stretching and working out muscle spasms as they develop?I’ve watched serious athletes finish up a long run, stretch for 1-2 minutes, and leave. This may seem like the exact opposite thing to do, but let’s talk about the logic of the body. What to do now!To begin with, DO NOT try to stretch it out until you help the muscle complete it’s severe contraction. I always recommend to my athletes that they have a tube of arnica gel in their pouches. We are assuming that you know about keeping yourself hydrated, (and you do it, right?), and replacing lost electrolytes.
It’s actually a lot easier to do, and more convenient because you don’t need to find a tree!It has been my experience, while working with hundreds of athletes, that it is the soleus that will cause you the greatest amount of trouble.Don’t Let A Cramp Cut Your Run Short! by Julie Donnelly, LMTYou’re in the middle of your long run for the week, and you’re doing just great! You feel strong, your time is right on target, you’re moving breathing easily and you feel confident.There are specific self treatments you can do for all the the muscles of your legs, however this article will address the calf muscles. Now, again push your hands together, this time it won’t hurt nearly as much. Arnica gel can be bought in any good health food store, and is a homeopathic remedy for bruised muscles. You have read about carbohydrates & protein, and you eat properly.you try to stretch it out. To add the soleus stretch is very easy. This will be extremely painful, but only for a few seconds. Now, help the muscle complete it’s contraction by pushing your hands together. You are now assisting any last fibers to finish their contraction.. Do your stretch slowly, allowing the muscle to lengthen gradually, and by all means, don’t bounce. It isn’t necessary to bend from the hips up, that isn’t doing anything for your legs.. Assume the same flat foot position as you have for the gastroc, and move forward (bending the ankle), but now move your body back so you are also bending your knee. Now you can safely stretch the muscle. Keep your body upright, put one leg out front with the knee bent, and the other leg back, with the knee straight. It is amazing how quickly arnica gel will help the muscle heal.. You will feel a totally different stretch. Do the same thing, increase the stretch every 15 seconds until your knee and ankle are bent as far as they can anatomically go, and again hold it for 60 seconds.
After you have put on the arnica gel, and quickly squeezed the muscle (which brings blood into the area and also helps to heal the muscle), go into the gastroc and soleus stretches. A muscle fiber contracts fully, or not at all. It’s the exact same leg position as when you are leaning against something, you just move your body straight up. This is a big mistake! You need to take the time to stretch all of the muscles of your legs, and hips, after you finish your training run. That’s 60 seconds per muscle, not for the entire stretching process. Next, just release your hands, and then replace them in the same positions.. I’ve had runners tell me that since they have begun using arnica gel during, and after, the race that they have a much faster healing process than ever before. By the way, I see people leaning up against cars, fences, and trees. Muscles will never stop a contraction in the middle, it has an "all or nothing system.but here you are, on the side of the road, ready to scream out in pain.Both the gastroc and the soleus insert into the Achilles Tendon, and either one can cause the tendon to tear if it is severely contracted. When the muscle goes into this cramp, tightly grab your calf with your hands: one hand at the top of the calf, just below the knee; and the other hand at the bottom of the muscle, at the top of the achilles tendon just above the ankle. Stretching should be done gradually, increasing the stretch every seconds until you are stretching as far as you can anatomically bend your ankle, then hold it static for 60 full seconds. The stretch that most athletes miss is the one for the soleus. It takes one full minute for a muscle to have a permanent stretch. Before we get into a self treatment for this painful situation, let’s take a look at some basics. Suddenly, your calf muscle cramps, so suddenly that you almost fall in your tracks. You need to assist the muscle in its contraction BEFORE you can stretch it without injury. I always advise against this second method of stretching because it is too severe, until after the muscle has lengthened, for the muscle to tolerate this much of a stretch.it gets worse! What do you do now?This is a runners nightmare, and one that any serious runner has either experienced personally, or has watched another runner suffering. If you try to stretch it out, while the muscle is trying to contract, you will tear fibers. Stretching properly can help you to prevent the painful experience of a cramp while you are running. Limping to the side of the road, you collapse onto the grass, your leg is throbbing so severely that you can’t even think. This may happen because everyone stretches the gastroc, and not the soleus.
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