How long should I hold a stretch? - Orthotics, Podiatry, Sports Medicine in Vancouver, White Rock
You cannot time a stretch! The tightness of your muscles varies with the exercise and activity level of the previous days. You must hold your stretch until the muscle’s relaxation and elongation occurs and you feel no more tension. The harder you load a muscle group in a stretch, the longer you will have to wait for the muscles to relax. You stretch does not start until the muscles stop burning calories and working. “The Stark Reality of Stretching” explains the science of stretching and is your best resource for information regarding proper stretching techniques.
Dr Steven D. Stark - Podiatry, Orthotics, Sports Medicine - Vancouver, White Rock
Posted on: 27.04.2011
Posted in: Orthotics, Stretching, Health Tips
On 2012-01-24 21:10:09, Brian said:
hi Dr Stark, after a tendon injury, can a tendon shrink, and if so, can it be stretched back to its oridginal lenght,
On 2012-01-29 21:05:23, Dr. Stark said:
Brian, Tendons cannot be stretched. Tendons are the most inelastic connective tissue in the body. You can stretch the gastrocnemius and soleus muscles (calf stretch); which gives you better function and less traction on the Achilles tendon. If you have an Achilles tendon tear, you need to extend the tendon (load the extended tendon) during healing phases. The tendon heals by bridging the torn fibers with fibrosis (scar tissue). If the tendon is not extended in some manner during the 10-12 week healing phase, the fibrosis can form too short. When the tendon is extended in normal function again, the scar tissue may tear. Doing the calf stretch gently during the healing phase helps extend the tendon, and there are night splints to wear to dorsiflex the foot and extend the Achilles tendon. Remember, when the inflammation and pain diminishes, that is when the healing begins.