Transform on today FM - TODAY 6.20pm aprox

Transform

Just going into today FM studio for piece on static stretching prior to exercise and decrease in performance.

Have a listen if your interested in knowing what type of stretching/protocols will increase sports performance and how to reduce muscle injuries/soreness

Will try to get in a plug as always for the best irish fitness forum

kevpants

Cool. Looking forward to it. What's the segment just a general health & fitness slot?

Typhoon.

good stuff...havin me stew now....lookin forward to it

Edit: Well Done T....you spoke very well

Transform

cheers - went really well and can post up the journal references that i referenced if people are interested.

amazingemmet

Transform wrote: »

cheers - went really well and can post up the journal references that i referenced if people are interested.

That would be great.

BossArky

Is there a recorded version somewhere?

celestial

Think they have a podcast on their site Boss. I am somewhat jetlagged and went in to lie in bed and listen to your slot Transform. Was so sleepy though that I couldn't tell you a single thing you said. You did sound good though:D

Would be very interested in hearing this

Edit: Heard it, very happy with those results, never was a fan of static stretching and found light jogging better for me personally.

rubadub

celestial wrote: »

Was so sleepy though that I couldn't tell you a single thing you said.

I was so hungover I saw this thread at 16.16 and thought 6.20 was 4 minutes away!:o went running to the radio and got matt cooper

Missed it later on.

Transform

the references are as follows - just going to post the conculsions only

Static stretching (SS) is holding a stretch for 10-60secs
Dynamic stretching (DS) - hold a stretch for 1sec or less then repeat for reps of 8-10

J Str Cond Research Mar 2008
- Avoid static stretching (SS) prior to high muscle force training, do sport specific stretching

J St Cond Res Jan 2008
- SS negated benefits gained before a good warm-up

J ST Cond Res Jan 2008
- Perfroming a SS protocol following a dynamic warm up will inhibit sprint performance

J Orth Sp Phys Ther Mar 2004
- Progressive agility and core training (1 in 13 reoccurances) had greater benefit as compared to SS (7 of 10) on acute hamstring injuries

Summary
Do DS and dynamic warmup before any training and do SS at the end of training. A foam roll should be used before and after training, flexibility check for muscle imbalances/weakness combined with adequate supplementation

ie
-Use protein and carbs before during and after training

-Take fish oils for better recovery 2g/day (DOMS are made worse from intake of omega 6's) Curr Spor Med July 2007

- BCAA before and after training will increase muscle recovery and immunity (J Spor Med Phys Finess Sept 2008).

I will be giving a free talk in National college of ireland on injury prevention and treatment tomorrow (Thurs 6th ) from 1-2pm.

Transform

Its available on podcast from itunes

thirtyfoot

You'd be surprised by the amount of track athletes who still statically warmup and should know better. A couple of people have started training with me in the past couple of months and when I said we won't be doing any "stretches" they look at me as if I have two heads. After maybe 3-4 dynamic warm-ups they are sold and think its the business. Its also much faster, we are warmed up in 20 minutes while others are faffing and strutting and pulling and dragging and ultimately cold after their warmup. Willie Duggan may not have been too wrong when replying to then Irish coach who asked him to warmup when he arrived late for training ....

"Sure I've had the heater on in the car," Duggan replied solemnly. "I'm warm enough."

Charlie3dan

I was listening yesterday on my way home from work. Well done transform.

Quick question; is there something in between DS and SS, where you take your body through a range of motion slowly but not holding a position? Would that be classed as static stretching because you are moving slowly or dynamic stretching as your aren't static? Almost like Yoga movments but without the "hold" and using reps in the same way as dynamic stretching.

Is there any benefit to that type of stretching (for warming up) or would lthis inhibit performance in the same way as static stretching?

rubadub

So say I am going to do weighted chinups or weighted dips. Usually I would do an unweighted set of about 10 reps.

Am I better off doing a static hold, or doing a few really slow reps to get a static hold in the full ROM. Or a hold at the upper or lower position. Or do the static hold with the weight on me. Or what else should I be doing? e.g. different stretches altogether, nothing like the movement I am about to do.

Transform

Jesus mate - do no static holds at all in the warm-up!!

If you want to do dips and chins do some light reps first or bench dips and seated rows first to warm up the required muscles.

Overall, just do any normal stretch you would typically do but just switch from side to side holding for 1sec and do movement based activities to warm -up e.g. arm swings, leg swings, push ups, a few straight leg deadlifts with empty bar, lunges etc it really depends on your current level of fitness and what you're about to do.

dave80

Transform,

Wat would you recommend doing for a full body warm up?

brianon

Transform wrote: »

the references are as follows - just going to post the conculsions only

Static stretching (SS) is holding a stretch for 10-60secs
Dynamic stretching (DS) - hold a stretch for 1sec or less then repeat for reps of 8-10

J Str Cond Research Mar 2008
- Avoid static stretching (SS) prior to high muscle force training, do sport specific stretching

J St Cond Res Jan 2008
- SS negated benefits gained before a good warm-up

J ST Cond Res Jan 2008
- Perfroming a SS protocol following a dynamic warm up will inhibit sprint performance

J Orth Sp Phys Ther Mar 2004
- Progressive agility and core training (1 in 13 reoccurances) had greater benefit as compared to SS (7 of 10) on acute hamstring injuries

Hi Transform. Great stuff. Is it possible for us to get our hands on these studies you referenced ?

One other thing The podcast mentioned your name. Did you got to schoold in Newbridge in the late 80's/early 90's ?

thirtyfoot

For anyone interested here is a warmup I use (for track runners).

Each warm up is begun by a 400 jog interspersed by side to sides, alternate side to sides, backwards runs then usually 10 each of a selection of the following depending on the session -

• Prisoner & Sumo Squats
• Lunges (back,side,forwards)
• Leg lifts (side,forward,inside leg)
• Hydrants (fire,hurdle)
• Ham reaches
• Russian hamstring
• Hip lifts
• Donkey Kicks
• Mountain climbers
• Supermans
• Iron cross & scorpions
• Leg swings (at fence or wall) - forward and sideon
• Hurdle walkovers
• Mach speed drills

All drills are easy to do and really get you going. Also towards the end 30-50m buildups are done with maybe walkback lunges, skip and scoop (the ground). Then if necessary and depending on the technicality of the session some extra drills are done. All in all about 20-25min max and a serious warmup. The athletes are very fit but it can be used in moderation and built up over time by anyone. The order of drills would be less intense first and building to the buildup at the end. These drills would be geared towards the sport the athlete does so I'd recommend doing drills that mimic or are beneficial to the athlete's sport or activity. Also, kids much prefer this than standing around just stretching.

Here is the Journal relating to the inhibition of sprint performance through SS.

http://www.elitetrack.com/articles/read/3816/

Roper

We do something quite similar involving lots of dynamic stretching. A bit difficult to explain but if anyone is really interested I can video it

thirtyfoot

Roper wrote: »

We do something quite similar involving lots of dynamic stretching. A bit difficult to explain but if anyone is really interested I can video it

I'd be interested.

Transform

question has been answered really well already by tingle of which i think anything that improves hip mobility is possibly most important e.g. hurdle walk overs etc

yes i did go to PBS in newbridge - played lots of basketball, soccer and athletics

brianon

Transform wrote: »

question has been answered really well already by tingle of which i think anything that improves hip mobility is possibly most important e.g. hurdle walk overs etc

yes i did go to PBS in newbridge - played lots of basketball, soccer and athletics

Ah...we were in school together so in PBS
Good to see you kept the sporty lifestyle.

BTW... do you have the titles of those references. I have a "J Str Cond Research" account so I can search for them if I know the title.

Charlie3dan

Roper wrote: »

We do something quite similar involving lots of dynamic stretching. A bit difficult to explain but if anyone is really interested I can video it

I'd also be interested Roper cheers.

Roper

Tingle wrote: »

I'd be interested.

Okay, I'll tape tomorrow night's one if I remember and post it to my blog. We were doing something like it for a long time and then one of my coaches showed me this one. Tis very good.

That would be great Roper!

Transform

sent you a PM brian

i will post up the notes from the lecture i am doing today on injuries - prevention and treatment if people are interested in the plan of action i use

celestial

Transform wrote: »

sent you a PM brian

i will post up the notes from the lecture i am doing today on injuries - prevention and treatment if people are interested in the plan of action i use

Be very interested in that.

Patto

Great thread Dominic.

Eric Cressey and Mike Roberson have made a fortune banging on this very subject since 2006.

http://www.magnificentmobility.com/

I still stretch my hip flexors before any hip extension work. They are just so bloody tight that I have to. Don't throw the bay out with the bath water. Remember stretching the antagonist (hip flexor) doesn't inhibit the primary muscle (Glutes) in fact it does the opposite.

I think its about bang for your buck, I used to do a warmup like Tingle outlined below. I'd end up in the gym for over 2 hours and not actually get a whole load of work done. Now I just pick 2 lower body mobility exercises and 2 upper body exercises as a warmup. For someone who plays field sports I'm going to get a lot more bang from you buck with an extra 10 minutes conditioning on a C2 than I will with an extra 10 minutes of mobility work. The other thing that is good about mobility work is it gives to a good read on the tension levels in your muscles. So you can monitor injury risks. How flexible/mobility do you need for your given goals anyway? If it is field sport or even powerlifting I would argue that you don't need as much flexibility/mobility as say a track and field athlete would need.

Transform

having improved flexibililty in any muscle just allows a more complete firing of the muscle which can enhance power, speed, agility etc and thus reduce chance of injuries.

If i see someone who has say tight glutes and IT band its only a matter of time that he/she will get knee or back problems. Now some people will just get lucky and might be fine but i suppose its best to be safe than sorry.

Most common problems i see are tight glutes, hip flexors and weak upper back (not lats). Lots of foam rolling and mobility work will help those areas.

I agree with you patto on the mobility stuff - pick a few your going to use and get to it. Most people are doing enough wasteful crap in the gym already anyway!! i.e. not doing the bloody basics and excessive work on chest and biceps

Will post up the notes in next day or two as not at my normal PC at moment

Roper

Sorry guys my phone ran out of battery so I couldn't tape the warm up. I'll do it tomorrow and post it as soon as I have time.

kevpants

Transform et all. What would your feelings on this article be?

I usually find the articles on elitefts really good and use them to educate myself on what I'm doing and what I'm doing wrong. Now I really don't have the first clue of anatomy or any of these principles you discuss, enthusiasm and an open mind is what I'm getting by on.

As you can see dynamic stretching is recommended but it is followed by static stretching of certain muscle groups in relation to warming up for heavy lifts. Thoughts?

amazingemmet

kevpants wrote: »

As you can see dynamic stretching is recommended but it is followed by static stretching of certain muscle groups in relation to warming up for heavy lifts. Thoughts?

The reason static stretching is reccomended in this case as when you stretch a muscle group for a short while after it will have a reduced capacity to contract. If you look at the muscles he's reccomended these are the ones that work in opposition to the ones they want to use for the main lift. So by stretching them first it will create less resistance for the lift. Also stretching the pecs and rotator cuff when squating is needed for some heavier lifters to be able to get into the proper low bar position

RoosterIllusion

Transform wrote: »

ie
-Use protein and carbs before during and after training

-Take fish oils for better recovery 2g/day (DOMS are made worse from intake of omega 6's) Curr Spor Med July 2007

- BCAA before and after training will increase muscle recovery and immunity (J Spor Med Phys Finess Sept 2008).

Is that fish oils make DOMS worse or better? The way it is phrased isn't clear to me. I would assume it is better.

Transform

Rest, ice and neurofen. This is normally the response you will get from your average GP when you’re leaving the doctors office after an injury. I will present the best scientific evidence and practice to firstly prevent injuries from happening and then secondly if you have an injury how to recover in the shortest time and avert any reoccurrences

Injury Prevention
· Get a postural check-up – this will identify any imbalances in your flexibility that can lead to possible future injuries. The most common ones I see are tight glutes, calves, shoulders and traps.
· Self massage – using a tennis ball, foam roller (www.physioneeds.ie) or massage can help to break down any scarring or fibrosis that is stopping the muscles from working in alignment and firing properly.
· Muscle balancing – making sure that particular muscles are balanced in their strength can help to prevent injuries. The most common being, thigh/hamstring and rotator cuff/chest.
· Stretching – a dynamic warm-up should only be used prior to exercise and static stretching done after exercise. Static stretching (holding stretches) should NEVER be done before training, as it will decrease performance.
· Nutrition – Protein/carb mix should be taken before, during and after exercise to help optimal performance and recovery. BCAA will increase muscle recovery and immunity. Fish oils (omega 3’s 2-3g/day) will increase neural recovery/anti-inflammatory. Avoid omega 6’s as they will make soreness worse. Eat more fruit and veg for their antioxidant content. www.irish-lifting.com for all supplements
· Vary training volume – rotate how hard you train in order to prevent overtraining and possible injuries. Have sessions where you work only to 60-70% of your normal effort and spend more time stretching after the workout on those days or just do a yoga class (www.yogadublin.com) (www.ashtanga.ie)

Injury recovery

· 3 stages of repair
1. Inflammation – 4-5days and a chance to clear out injured tissue debris (can lead to scarring and fibrosis)
2. Proliferation – 2-3 weeks and allows weaker temporary tissue replacement
3. Remodelling – 1yr + allows for new tissue as strong as original

· Scarring – use foam rolling and massage to break down scarring and allow optimal muscle function
· Strengthen – e.g. Am J Sp Med (Aug 2006) glute/ham raise may help decrease incidence and severity of hamstring injuries
· Psychological factors – set goals, relaxation, mental imagery, positive self talk
· Balance training – J Sp Rehab (Aug 2008) balance training for ankle and ACL injuries is recommended. Wobble boards, standing on one leg, Swiss balls etc
· Stretch – use PNF stretching after workouts for improved flexibility

Transform

fish oils make DOMS less painful and taking lots of stuff with vegetable oil in it will make it worse

RoosterIllusion

Transform wrote: »

fish oils make DOMS less painful and taking lots of stuff with vegetable oil in it will make it worse

Thanks

For reference, does olive oil count as vegetable oil? This is the exact stuff I use for reference. I find it tastes nice and is easy to find in most shops.

Hey Transform, Appreciate the notes you posted. Where would I be able to get a postural check up?

Transform

Most physios offer it and its something i would do with every client i work with at first just to see their ROM on various joints.