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Running Article: Runner's Cramps Part 2
Don't Let A Cramp Cut Your Run Short!
Part 2 by Julie Donnelly, LMT
The stretch that most athletes miss is the one for the soleus. Both the gastroc and the soleus insert into the Achilles Tendon, and either one can cause
the tendon to tear if it is severely contracted. To add the soleus stretch is very easy. Assume the same flat foot position as you have for the gastroc,
and move forward (bending the ankle), but now move your body back so you are also bending your knee. You will feel a totally different stretch. Do the same
thing, increase the stretch every 15 seconds until your knee and ankle are bent as far as they can anatomically go, and again hold it for 60 seconds.
By the way, I see people leaning up against cars, fences, and trees. It isn't necessary to bend from the hips up, that isn't doing anything for your legs.
Keep your body upright, put one leg out front with the knee bent, and the other leg back, with the knee straight. It's the exact same leg position as when
you are leaning against something, you just move your body straight up. It's actually a lot easier to do, and more convenient because you don't need to find
a tree!
It has been my experience, while working with hundreds of athletes, that it is the soleus that will cause you the greatest amount of trouble. This may happen because everyone stretches the gastroc, and not the soleus. Stretching properly can help you to prevent the painful experience of a cramp while you are running...but here you are, on the side of the road, ready to scream out in pain. What to do now!
To begin with, DO NOT try to stretch it out until you help the muscle complete it's severe contraction. This may seem like the exact opposite thing to do, but let's talk about the logic of the body.
When your muscle goes into a severe cramp, sometimes called a "charlie horse", the muscle is trying to contract violently. Muscles will never stop a contraction in the middle, it has an "all or nothing" system. A muscle fiber contracts fully, or not at all. If you try to stretch it out, while the muscle is trying to contract, you will tear fibers. You need to assist the muscle in its contraction BEFORE you can stretch it without injury.
(Runner's Cramps Continued)
More Running Articles
The Pain Factor Part 1
The Pain Factor Part 2
Runner's Cramps Part 1
Running Photos
Check out our latest photos of the Wish Lemons 5 K road race held in Tulsa, Oklahoma.
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