AIS

HelenAnne

Hello

I didn't want to clog up DubGal's log with AIS questions, but a few people are talking about it there so I thought I'd start a thread.

I know some runners never stretch, but I do - I'm not religious about stretching before and after a run, but I would do a few stretches nearly every day, morning or evening. I usually do a few perfunctory calf stretches after a run too. I've also been doing a Pilates class once a week for over two years, and I do a yoga class every week or too, so I am pro stretching and core work.

I heard a lot about AIS here, and I know Ososlo has had great results from it and a great lack of injury record, so I thought I'd give it a try. The day after I first tried it, I had hamstring pain that hung around for weeks. Could I have stretched too far with the band, or done something else wrong, or is it just not for everyone?

(Hamstring background -- I don't usually have a problem static stretching them to at least 90 degrees. They got a bit tight after I hurt my back last year, but I could still get to 90 degrees in a static stretch with no pain. After AIS I had to stretch with a bent knee for a few weeks. I'm cured again now ).

Any advice appreciated -- I would be willing to give it another go, as I think flexibility is important for daily life, even if it's not ideal for runners (I know about the ideal sit and reach test being shorter for runners etc)

pconn062

AIS is thrown around as a silver bullet a bit, as if it will fix/prevent all your injuries. I do some stretching and most of it would be similar to AIS, but some of it isn't. AIS is fine is you already have loose muscles, however it won't help with chronic tightness (or shortened muscles). Jay Dicharry says in his boook Anatomy for Runners that to actually lengthen a muscle you need to hold a stretch for 3-5 minutes, several times a week for 10-12 weeks. That's what it takes to actually lengthen a shortened muscle. Holding a stretch for a couple of seconds 8-10 in a row won't lengthen/loosen a muscle. For me, I use AIS for the loose muscles I have that rarely cuase me problems, but for other things (like my calves) I need to something more aggressive.

Regarding your hamstring, I am guessing you overstretched the hamstring with rope a little. It's easy to do if you have shortened muscles.

Ososlo

HelenAnne wrote: »

The day after I first tried it, I had hamstring pain that hung around for weeks. Could I have stretched too far with the band, or done something else wrong, or is it just not for everyone?

Yes I'd say you might have. I'd do the first 2 or 3 stretches very very gently. Gradually extend the stretch a little further each time, but very gradually. If, and only if the stretch feels comfortable, then take it up a notch for the next stretch (stretch further). Never ever force it. You're essentially stretching much further than you could without the assistance of a rope so you have to be really careful not to do damage. Don't hold the stretch for longer than 2 seconds either.
Dressing gown rope is best I find as it has a bit of 'give'. I found climbing type rope too rough on the feet and wasn't as stretchy, but you don't want it too stretchy either.
http://www.whartonhealth.com/wordpress/portfolio/active-isolated-flexibility-with-phil-Wharton

I know I'm always banging on about it but I find it A-mazing. I've done it before every run now since March 2014 and I haven't had an injury or even a niggle even though I run quite a bit for someone of my level and can do up to 4 doubles a week with no ill-effects. I'd often do it on a non-running day too as it just generally makes my body feel better.

Get the technique right by following the video and concentrate on breathing correctly and it'll eventually be a very relaxing and beneficial addition to your running. Don't rush it, you just won't get the benefits.

HelenAnne

pconn062 wrote: »

Regarding your hamstring, I am guessing you overstretched the hamstring with rope a little. It's easy to do if you have shortened muscles.

I think it might be easy to overstretch if you have loose-ish muscles too -- this is the second time I've hurt my hamstring (possibly) overstretching -- the first was in a hot yoga class where I was too eager to please, the teacher kept saying 'I think you can go further into that, you're very flexible' etc etc, so I DID go further into it (helped by the hot room, no doubt) and the next day I was sore.

Stupid runner, engaging in competitive stretching

HelenAnne

Ososlo wrote: »

I haven't had an injury or even a niggle even though I run quite a bit for someone of my level and can do up to 4 doubles a week with no ill-effects.

Thanks!

I'd noticed your lack of injuries, and that's what got me interested in AIS .

I used to be pretty injury-proof, but last year I had sprained ankle, post-marathon over-training, bronchitis, workplace-sitting-back pain, pulled calf muscle, bronchitis again ... God, i'm glad 2014 is over!

So far this year I've only had AIS & hot yoga related hamstring issues

Ososlo

HelenAnne wrote: »

Thanks!

I'd noticed your lack of injuries, and that's what got me interested in AIS .

I used to be pretty injury-proof, but last year I had sprained ankle, post-marathon over-training, bronchitis, workplace-sitting-back pain, pulled calf muscle, bronchitis again ... God, i'm glad 2014 is over!

So far this year I've only had AIS & hot yoga related hamstring issues

Jeepers you were through the wars! Get that log started and we can keep a closer eye on you:)
I do these religiously too so I don't think it's all AIS but each routine goes towards helping me stay strong and flexible:

https://www.youtube.com/watch?v=-K_CiRml-vQ

https://www.youtube.com/watch?v=2GLrKr54yA0

HelenAnne

Well, it's nearly May and I've been niggle and illness free this year, so long may it continue.

Also, as I've said before, no log for me! Having read TFGR's log where everyone is demanding more detail, mine wouldn't have enough for you at all. For example, last night's would have said.

'Speed training - forgot watch. Aimed for 80% effort, but no idea what pace it was. Sorry, fact fans '.

Dubgal72

HelenAnne wrote: »

Well, it's nearly May and I've been niggle and illness free this year, so long may it continue.

Also, as I've said before, no log for me! Having read TFGR's log where everyone is demanding more detail, mine wouldn't have enough for you at all. For example, last night's would have said.

'Speed training - forgot watch. Aimed for 80% effort, but no idea what pace it was. Sorry, fact fans '.

Well that account just seals the deal! Come join the feely loggers

HelenAnne

Dubgal72 wrote: »

Well that account just seals the deal! Come join the feely loggers

I will compromise and try to write more race reports, maybe, for a start.

My next one is the mini Marathon (with possibly a parkrun or two and a holiday race before then).

spaceylou

Thanks for starting thread HA, also a bit curious about AIS - there was an article in the last (or second last - I am sometimes a bit behind) issue of Irish Runner as well with examples which I've been meaning to give a try.

Someone above raised the question of shortened loose muscles so I am wondering what is the difference between a shortened muscle and a tight muscle or is it just terminology?

I have a routine I do daily (well 6/7 days) to stretch and loosen out my body and I really feel the difference if I don't do it for a few days, but at the same time I think it needs tweaking as I am sure I could be more flexible and still not be 'too flexible', if that makes sense, which is why I was looking at AIS...

HelenAnne

spaceylou wrote: »

I have a routine I do daily (well 6/7 days) to stretch and loosen out my body and I really feel the difference if I don't do it for a few days, but at the same time I think it needs tweaking as I am sure I could be more flexible and still not be 'too flexible', if that makes sense, which is why I was looking at AIS...

I do back stretches (not AIS) very regularly too, like pelvic tilts and cobras, and dropping my knees to the side, and supermans and things, and like you, I do begin to feel it if I skip it for a while.