Using a rolling pin for the it band is ok and maybe the quad, but good oldfashioned stretching is key. It seems everyone drops what works to try what MIGHT work. No wonder people are jumping on physioballs juggling airex pads.
but stretching doesn’t address trigger points and it’s not too beneficial to stretch a muscle in spasm (PNF maybe). I’m not saying the stick is the way to address these issues. The stick is ok, but nothing special. I do agree foam roller is much better.
I disagree with Clemson on this one. I use the stick along with stretching. Most people can’t afford to get therapy all the time and this can be used as a cheap replacement. It certainly isn’t worthless. Don’t sacrifice stretching though.
i used to stretch all the time before practices and used to get all these pulls, all i know is now i dont really do that much stretching, i just use the stick before, durring, and after and i have much less injuries
I work a 9-5 and train in the evenings, I have an hours lunch break and was thinking of dedicating this to stretching/regeneration. What would you suggest as being the best thing to do, Microstretching? AIS? Static stretching? Thanks
First of all if you do any research at all, static stretching prior to activity is shown to decrease power output. Using the stick and dynamic activities such as inchworm, forearm to instep lunge, reverse deep lunge and twist etc. are good.
The foam roller or ball like others stated are your best substitute for Massage.
You can stretch afterwards.
Now PNF, AIS etc are probably not going to affect power output prior to activities but I have not seen any research on this so can’t really say. Maybe one of you scientific guys could comment on this, or do a study.
I just wanted to post in a specific question. Is Clemson stating that static Micro streaching for example ( at home may be ) Would reduce the risk of injury??? That would be great if it was true. I do regular massage but it would great if there is something else to keep me from worrying during my sprint sessions.
Therapy and stretching is allways before or after training. For example post workout threapy is preworkout preparation for the next speed session.
My therapist uses two dozen massage techniques and countless forms of stretching to improve the function of the the athlete. I find that using Microstretching 60-90 minutes after training has helped a lot, while some athletes may need therapy in order to find improvements if they have cross-linkage issues such as flash. The older the athlete the more likely to have deep issues.
Preworkout stretching is best done by using a long warm-up. Many are starting off with dynamic flexibility and are getting microtears like crazy. Just because you are moving doesn’t mean you are warm. Doing lunges “far and away” will harm an athlete due to the tissues being cold. I prefer some light traditional means followed by some core and then dynamic work.