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Our osteopath will give you
invaluable advice regarding warming up, warming down and injury prevention.
Osteopathy and stretching
Stretching is one of the most understated activities in sport. Stretching should be done after any prolonged exercise, yes even gardening or housework!With the use of regular stretches you should be able to stave off the sore and tight feeling in your muscles that you may feel not the day after your exercise but the following day. This is delayed onset muscle soreness.
Here is a simple set of stretches for the major muscle groups of the lower limbs. This must be performed after all sports or vigorous exercise. It is my experience that a massive contributing factor to many peoples aches and pains are often related to increased resting tone of the muscles of the legs. The body tissues are designed to take the force of our movement within the tissues and release it. Over decades of sport with no, limited or poor stretching the muscle resting tone increases which results in a reduction of the tissues capability to take force and release it. The force is then often transferred to other tissues not designed to take such force therefore aches and pains begin.
The rules of stretching;
• Stretch after all exercise if you want to stretch before exercise this is ok so long as you have done some light exercise to warm the muscles up slightly.
• When stretching move into the stretch and hold it at the first point of resistance. Hold it for 10 to 20 seconds the larger the muscle the longer the stretch.
• Complete 3 to 5 stretches per muscle but if the muscles are very tight up to 3 sets of stretches can be done. If you have any further questions regarding stretching please contact one of our osteopaths at the clinic.
Stretch 1 - Calf Stretch
 Fig 1  Fig 2
Fig 1
Start with both feet facing forward and put one foot forward. Bend the forward leg whilst supporting yourself against the wall and keep the back leg straight.
Fig 2
Move closer towards the wall whilst keeping your heels on the ground.
Stretch 2 - Front of Thigh
 Fig 3  Fig 4
Fig 3
Stand and support yourself against the wall.
Bend your knee and clasp the ankle making sure the inside of your knees are touching.
Bring the ankle to the buttock. If you can feel a stretch in the front of your thigh follow the stretching instructions
Fig 4
If you haven't felt a stretch with the first part contract your stomach muscles and hold your belly in.
Pull your ankle backwards but do not let your upper body lean forwards. Follow stretching instructions.
.Stretch 3 - Back of Thigh
 Fig 5  Fig 6
Fig 5
Find something to put your leg up on, keep yourself facing the object.
Put your leg up on the object keeping your back straight (if you can feel a stretch in the back of the thigh the object may be too high)
Fig 6
Keep your back straight and lean forward from your upper body you should now feel the stretch at the back of the thigh follow the stretching advice.
Stretch 4 - Buttock Muscles
 Fig 7  Fig 8  Fig 9
Fig 7
Lay on your back make sure your head in resting on a pillow.
Bend one leg up and place the other ankle on the bent knee.
Fig 8
Reach forward and hold the thigh behind the bent knee.
Fig 9
With your arms bring the thigh up towards tour chest until you feel a stretch in the buttock.
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