PUBLISHED 01/24/2007
When runners take on a training program, they focus on building endurance and speed. Improving their flexibility never seems to make it into the game plan. Yet, a flexible body is more efficient, sees more gains in strength and endurance, enjoys more range of motion, is less injury-prone, recovers more quickly, and simply feels better.
As musculoskeletal therapists to pro, amateur, and Olympic athletes, we've confirmed that, by increasing flexibility, runners can enhance their performance without increasing their mileage or spending more time on the track. When one simple link-ROME (Range of Motion Exercises)-is added to the chain, the whole chain gets stronger.
Maybe you've remained tight as a lug nut because you've heard stretching is bad. True, when muscle fibers are stretched, they lose their ability to function properly and can create delayed onset muscle soreness What we really want to do is lengthen our muscles. This fills the area with blood and oxygen, which repatterns the neurological pathways, restores muscles that have become torn, and realigns postural imbalances. That's what ROME does. Here's how: Work each muscle by contracting the muscle that is its opposite. This relaxes the isolated muscle so it can lengthen. Do the exercise gently and quickly, holding the position for no more than two seconds. Repeat 10 times.
Our program (beginning on the next page) only takes 15 minutes and should be done before and after a run.
Start by evaluating your current ranges of motion with the descriptions below. Do the routine and record your "before" score for each move. After 21 days, retest yourself and note the improvement.
The muscle is too tight.
The muscle is in normal range.
This is an elite athlete's muscle. This is what you're striving for.
This muscle is hypermobile-it goes beyond the range. Not a problem, but you must accompany high flexibility with strength and balance.
