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Interesting facts you might not know about stretching

Stretching and flexibility are important but when is it best to stretch and how much?

If you are an occasional runner or exercise a few times per week the research indicates some fascinating facts about stretching and injury risk.

Here is what the latest research is telling us about stretching:

  • Stretching before or after exercising does not confer protection from muscle soreness.
  • Stretching before exercising does not seem to confer a practically useful reduction in the risk of injury.
  • Data from two studies on army recruits in military training show that muscle stretching before exercising does not produce useful reductions in injury risk.

The basic science literature supports the epidemiologic evidence that stretching before exercise does not reduce the risk of injury.

The literature suggests and our clinical experience tells us:

  •  A warm up should consist of an activity that raises the pulse such as fast walking, cycling or skipping for 5 to 10 minutes.
  •  The cool down (~5min) portion may consist of light cycling and or walking followed by light stretching.
  •  If you are running or walking the most important areas to stretch are the calf, quadriceps, hamstrings, groin (psoas) and buttocks. Stretching the trunk is also important as well.

Studies show that stretching before exercise neither prevents nor causes injury. Some of the most significant contributors to injury risk are:

  • Having a history of chronic injury or injury in the past four months
  • Higher body mass index (BMI)
  • Switching pre-run stretching routines (i.e. runners who normally stretch stop stretching and a visa versa).

If you want to decrease the risk of injury and increase your flexibility it is more beneficial to stretch on a regular basis (everyday), not just before exercise. I recommend stretching when you are warmed up (e.g. mid day, after a hot shower, later in the evening). Yoga can be a great way to increase flexibility as well as core strength.

It is important to get one on one instruction in order to make sure you are performing the stretches correctly to reduce the chances of injury. Our mandate at Back Into Health is to provide exceptional care as well as useful and up to date information regarding health for your benefit.

References Herbert RD, Gabriel M. Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review. BMJ. 2002 Aug 31;325 (7362):468.Fradkin AJ, Gabbe BJ, Cameron PA. Does warming up prevent injury in sport? The evidence from randomized controlled trials? J Sci Med Sport. 2006 Jun;9(3):214-20.

Shrier I. Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature. Clin J Sport Med. 1999 Oct;9(4):221-7

American Academy of Orthopaedic Surgeons. “Stretching before a run does not necessarily prevent injury, study finds.” ScienceDaily, 20 Feb. 2011. Web, 4 Jul. 2011.

The Importance of Magnesium for Muscular Health

In our culture one of the most overlooked problems of physical medicine is the underlying muscular pain and difficulties that take place as a result of magnesium (Mg) deficiency.

Deficiency of any nutrient takes place for two principle reasons:

  1. Lack of uptake
  2. Increased loss

To speak to the first issue there are a number of variables that affect the absorption/uptake of Mg:

  • Vitamin D deficiency… which is important for the uptake of many ions which are important for neurological function, muscular function, tissue function etc…
  • Poor gastrointestinal absorption (age, poor eating habits, etc…)
  • Excess saturated fat in the diet

The second issue occurs due to an increased excretion of Mg from the body:

  • Increased Elimination…Excess Coffee, Tea, Alcohol, Phosphoric acid (soda), tannins and tannic acid (red wine and tea), distilled water, excess estrogen/low progesterone, protein/purines etc…
  • Increased demand such as; prolonged intense sweating, pregnancy, tissue damage etc…
  • Intense prolonged stress

Mg is less abundant in the body than Na (sodium), Ca (calcium) or K (potassium) and yet it plays a myriad of crucial roles in electrolyte, hormonal and enzymatic balance with an extremely wide range of repercussions throughout the body, if indeed, it is out of balance.

One of the most important actions of magnesium deals directly with the release of chemicals at the muscular junction. The muscular junction receives input from the nervous system which causes our muscles to fire or relax. Acetylcholine, a chemical found in this junction is released for muscular contraction. Interestingly enough, it is also inhibited by Magnesium allowing muscular relaxation. Thus if there is a widespread Mg deficiency throughout the body tissues, muscles will fire, but because they can not easily relax and become over facilitated or “over tight” over time and will develop the tendency to become achy and easily aggravated.

In addition, proper muscle relaxation and function results in good or better biomechanical function and flexibility.

At Back Into Health we have researched, tested and trialed the best “recipes” for magnesium supplementation; we offer the best supplements at very good price points, and will give you excellent clinical advice to facilitate your muscular function, muscular pliability, and functional recovery.

For those who are more scientifically inclined the following paper captures the benefits of magnesium.

http://george-eby-research.com/html/wide-mag-deficiency-path.pdf

New Back Into Health clinic now open
Back Into Health has a new identity

As well as a shiny new clinic, Back Into Health has a shiny new look! We have updated our logo and branding to coincide with our move to a new location: 80 Surrey Road, Blackburn North.

We’re delighted to say that Back Into Health now boasts a range of health treatment options in addition to Chiropractic. The new-look, new-feel clinic now offers patients the opportunity to book in with practitioners whose expertise includes (but isn’t limited to) kinesiology, remedial massage, counselling and nutrition. For more information on what is on offer, read more here.

The new clinic also comes with plenty of space for car parking, a spacious and comfortable waiting room, and as always, our smiling faces.

What is involved in visiting Back Into Health?

The initial consultation is approximately 45 minutes long.

Upon entering the clinic you will be asked to fill out a couple of forms. These are designed to give us an indication of the severity of your condition, and to inform you about chiropractic care.

From there you will be shown through to one of our individual private treatment rooms.
Your practitioner will go through a complete history of your complaints, carry out any testing necessary, and if needed we can refer you for x-rays that will be bulk-billed.

Once all the testing has been done, your Chiropractor will then go through a report of findings with you. During this process we will discuss the nature of your condition, and go through your options for treatment.

Subsequent consultations are 15 minutes in length, which includes some soft tissue therapy and chiropractic adjustments, as well as advice on exercise, posture and nutrition.

Contact our office to make an appointment for a consultation.

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