| Related sites for http://home.sprynet.com/~holtrun/stretch.htm |
| What_is_Flexibility_and_Why_Should_I_Care? Concise essay on this topic by a personal trainer and professional athlete. | | Extratv__Lotte_Berk Brief description of this form of exercise. (August 25, 2001) | | COMLEX_FAQ Detailed questions and answers about the Comprehensive Osteopathic Medical Licensing Examinations, a 3 step board test necessary for medical licensure. Contributors include a physician who writes test | | Easton_Hospital_Surgery_Residency_Program Information for applicants including curriculum, case load, and rotation sites which include the Unviversity of Pennsylvania and Children's Hospital of Philadelphia. | | Surgical_Residencies Listing of more than 60 U.S. programs approved by the AOA (American Osteopathic Association) for general surgery and many sub-specialties. | | Vital-Osteopathy_com Explains the uses and benefits of this form of treatment, as well as providing an FAQ section, and links to clinics in the United Kingdom. | | Infovets_com A series of animal health manuals and on-line resources written by veterinarians for dog, cat, and horse owners, as well as beef and cattle ranchers, and dairy producers. | | Simon_Mounsey_Ltd Publisher of books and reports relating to stock food and animal health. Subscription and purchasing online. Chesterfield, United Kingdom. | | Assessment_of_Medication_Use_in_the_Elderly Reducing the risk of polymedicine can easily be accomplished with a complete drug history. | | F_A__Davis_Company The features you find here complement and enhance the use of Davis's Drug Guide for Nurses, 6th Edition, Davis's Electronic Drug Guide, and the Nurse's Med Deck, 6th Edition. | | Medication_Misuse_Among_Older_s Ohio State University Extension, Senior Series. SS-128-97. | | NursingWorld The American Nursing Association's position statement on polypharmacy in the older . | | Nutritional_Supplements_Misuse_Among_Older_s Ohio State University Extension, Senior Series. SS-126-97. | | Senior_Pharmassist A program in Durham County that helps older s with limited incomes purchase medications and coordinates with their healthcare providers to ensure effective and affordable medications for them. | | Should_Medicare_Cover_Prescription_Drugs? Full-text article provided by the National Center for Policy Analysis. | | Why_Older_People_Are_at_Risk_for_Medication_Problems Ohio State University Extension, Senior Series. SS-127-97. | | Questioning_The_Use_Of_Drugs_In_Nursing_Homes Discussion of a study published in the Archives of Internal Medicine, which indicates that patient behavior in the nursing home setting isn't significantly affected when drug therapy is halted. Dr. | | AllNutritionals_com Includes information about vitamins, minerals, herbs, bee products and antioxidants. | | Beef_Nutrition Nutrient data for the different cuts of beef from The Canadian Beef Industry. | | Calcium_and_Vitamin_D Study on the use of calcium and vitamin D for preventing hip fractures. | | Conjugated_Linoleic_Acids Information from the University of Wisconsin detailing research papers on this subject. A PDF file of research summaries is available for download. | | Egg_Nutrition_Center Scientific information for nutritionists and health care providers to learn about eggs and good nutrition. Has list of research and scientific studies done an eggs online. | | The_fats_for_foods_consultant Help to define the best fat for your own food application. | | Fish_Oil_Blog News and commentary on the latest developments and benefits of fish oil and omega-3 fatty acids. | | Fish_Oils Summaries of the latest research on the health benefits of the omega-3 contentof fish oils. | | Fish_Oils_in_Health_and_Disease Collected articles describing current scientific research relating to the benefits of fish oil and fish consumption, including benefits of fish oil for various conditions and diseases. | | Food_Additives_and_Ingredients_Association Includes information on food additives and food ingredients such as enumbers, emulsifiers, flavorings, colorings, functional foods, and preservatives. | | Food_Find Nutritional values for common foods. | | Food_Supplements Information about effects of vitamins and minerals in the body with reference listings for individual nutrients. | | FoodGenius_com Discover nutrient contents and see if you're getting the RDA. | | Glyconutrients_Reference Provides research findings, mechanism of action, and details of suppliers. | | International_Council_for_the_Control_of_Iodine_Deficiency_Disorder A non-profit, non-government organization for the sustainable elimination of iodine deficiency and the promotion of optimal iodine nutrition worldwide. | | Life_Research_Universal-_Health_Department Has listing of foods with saturated fat, cholesterol, and calories. Provides menus with fat and caloric content and nutritional values. | | Lutein_-_The_Vision_Carotenoid Simple and clear information on role of lutein, a plant carotenoid deficient in most western diets, in vision, especially the prevention of 'age-related macular degeneration', as well as overall healt | | Lycopene A comprehensive resource on lycopene and its health benefits including current research, media releases, and recipes. | | Mike\'s_Calorie_and_Fat_Gram_Chart Has calorie and fat gram chart for 1000 foods sorted by carbohydrates, cholesterol, protein, and fat listed alphabetically. Provides health and fitness links. | | Natural_Food__Fruit Discusses how we came to be eating the small range of fruits we now eat, and the relative nutritional and protective strengths of commercially available fruit. | | Natural_Food__Grains_Beans_and_Seeds Covers legumes and seeds and their role in the human diet through human evolution. Focuses on the legume, grain, and seed species worldwide, and is particularly relevant to the legume/grain debate in | | Natural_Food__Vegetables A discussion of the nutritional values of vegetables during human evolution and today; including the importance of tubers, roots, corms, rhizomes and bulbs during evolution. Extensive notes on wild Af | | NUT_Nutrition_Software Free nutrition software for Linux and DOS, which records and analyzes meals with the USDA nutrient database. |
|
Stretching & Flexibility: How to work with your Stretch reflex...David Holt
Stretch calf muscles properly--other leg muscles fall into place. Work with your muscle tendon unit...five stretches to decrease Achilles Tendinitis and calf muscle strains. Golgi organs--proprioceptors--determine the stretch reflex. The muscle tendon unit, where the muscle joins the tendon, is the most likely place to strain.
Slow muscle stretching, no bouncing, is the best way to avoid muscle strains. Hold each stretch for 20-30 seconds until the muscle reflex unit relaxes, then ease down a bit more for the full muscle stretch and increased flexibilty. Work with the proprioceptors during stretching for increased muscle flexibility.
David's Homepage
Sports Injury Prevention page
A good stretching routine is the key to Flexibility. Make stretching a regular habit, and you will maintain as much flexibility as your body design is capable of.
Stretching & Flexibility: How to work with your Stretch reflex...David Holt, Orthopedic RN, Running book author, and 31 minute 10K runner
The Calf Muscles
“Calf Muscle--two muscles. The gastrocnemius muscle origin is
above the knee, and therefore best stretched when the knee is
straight. The soleus muscles origin is
below the knee and is
best stretched with a
bent knee.
a/ The lunge (as in a
sword fight) is suitable
for stretching both muscles. The
gastroc is stretched by
keeping the heel of the
back leg on the ground.
The front leg goes well
forward--keep your
balance--stay tall...in
this upright position,
lean forward until the stretch is felt on the straight back leg.
“Placing the front foot flat on a chair, the soleus can be given an
extra stretch. Push the bent knee forward with the hands until the
muscle starts to feel a little tight.
b/ Stand with your toes on a step or stair with the heel flat and
extended over the edge. Allow the heel to drop down slowly until
resistance is felt in the muscle or tendon, hold for the usual length
of time before pushing up (which is, of course, exercise).
Do some stretches with straight knees to stretch the gastrocnemius muscle,
do some stretches with bent knees for the soleus muscle.
The mis-named pushing the wall down. If you push, you're working the calf muscles--you should not work and stretch at the same time. With the stair exercise you have two distinct phases...work and stretch. With this next stretch, simply lean in towards the support.
For stretching the gastrocnemius muscle
C/ Calf Muscle--stand 3-4 feet
from a wall, put your
outstretched hands on the wall,
shoulder width apart. Keep the
knee straight and the heels flat
on the ground. Lean in towards
the wall slowly, keeping the
body and knee straight: Stop
when you think the calf is at its
limit...when it and the Achilles
tendons feel stretched.
For the soleus muscle
D/ Next--as above, but 2-3 feet
away. Bend the knees until you
feel the stretch--again, keep your
heels on the ground.
Ropes, pulleys etc
Place a piece of rope from the hardware store under the sole of your foot, then pull up to give your calf muscle a stretch. As always, bent knee to stretch the soleus muscle and straight knee to strtch the gastronemius muscle.
At your desk or home, you can use one of the stretch gizmos on the market, or simply use a triangle of wood. Place your feet on the gismos at an appropriate angle to maintain or gain flexibility.
Walking your fingers to your feet.
I like this one. Feet facing forward, place your hands on the floor in front of you...well in front of you. Straighten your legs--though locked knees are not essential. Now, walk your hands back toward your toes. Those with poor muscle flexiblility can walk back on the fingers until the stretch is felt in the back of the legs. Hold, relax per usual, then get a little closer to your toes as flexibility is improved.
The very flexible person will be able to do this stretch with palms on the floor. Whichever way you do it, keep your balance. Legs a foot or two apart may help; it also makes you feel better because your arms are closer to the ground...your legs appear to be more flexible. How much weight you put on your arms is your decision.
When doing most of your hamstring stretches, you can also stretch the calf muscles.
True hamstring muscle stretches are done with a straight leg, with a nearly locked knee. Simply dorsi flex the foot, bring the toes toward your shin, and you have two stretches at one time. You'll maintain good calf flexibility while doing your hamstring stretches.
Overpronation and other factors damage the Achilles tendon, but a FULLY stretched pair of calf muscles, gastrocnemius and soleus, is your first line of defense against damage to the Achilles tendon, the muscles, or that all important muscle tendon unit.
A good stretching routine is the key to Flexibility. Make stretching a regular habit, and you will maintain as much flexibility as your body design is capable of.
Calf Muscle Strains and Achilles Tendinitis, prevention and treatment
Slow stretching...no bouncing
Running and Sports injury treatment page
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)
Bicycle cross training...great way of stretching the hamstring muscles while building strength in the quadriceps
Knee injuries
Running / Sports injury treatment
Running / Sports Injury prevention
Running economy...stretching and flexibility for hip flexors and extensors, downhill running
Good stretching advice on the kicksports page...pictures too.
Stretching safety hints
5k training and racing...the first of five pages for the 5k runner
10k training...mileage and strength and access to four other parts of 10k training
Half marathon training...first element...mileage and hills for strength
Marathon training
Recreational running: 5k racing on low mileage, 15-25 week preparation for race, or public safety fitness test
David's Homepage
Links to more Distance Running, Training and Racing advice
E-MAIL ORDER TO DAVID HOLT
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
 Running Dialogue">Running Dialogue at barnesandnoble.com
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)
David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
 10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Copyright David Holt 2,000
Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.
|
|
