Why does stretching feel so good?

I think we all, at some point have experienced DOMS (delayed onset muscle soreness) a day or two after having done an intense exercise routine. Maybe we spent too long at our desks or driving around in a car and, as a result, experience muscle stiffness and pain. Upon stretching the sore muscle, a sigh of relief escapes us. So it begs the question, why does stretching feel so darn good?


A stretch feels good because during the process the CNS (central nervous system) receives a "feel good" response from your muscles and sends the response to your brain. Stretching can also enhance the proprioceptors (neuro-muscular receptors that register stimuli) of one's own body position and movement, making us more aware of our body and the coordination of it. It can also aid in the elimination of a knot or a trigger point.

A knot or a trigger point is a sustained contraction which prevents adequate amounts of nutrients and oxygen from traveling through the muscle. It can be caused by: a chronically irritated muscle spindle, inactivity, orthopedic procedures, and chronic dysfunctions of the musculoskeletal system. A slow stretch can increase oxygen and metabolism in the muscle spindle, allowing the muscle to relax, and decrease the severity of a trigger point.

                                                             

Key components to a good stretch:

•  Warm up the muscles, do a light walk/jog for few minutes first.
• Hold for 30 seconds.
• Make sure the stretch is pain free to avoid over stretching.
• Relax and breathe.
• Stretch both sides.
• Stretch before and after activity.

Not only can stretching improve your flexiblity and athlectic performance; but it can also: increase blood flow, increase oxygen and nutrients (which can help keep bones stronger and healthier), stretching aids in the ability to hold proper posture, and may even keep you feeling young!

I find that yoga is a great tool for my mind and body. If you're interested in a whole mind/ body connection through yoga; there is a wonderful instructor, Spira, at yoga-well-being in Grandview Heights.  I highly recommend her. She is truly amazing!

More information about Spira at yoga-well-being can be found here:
http://yoga-well-being.net/

References:

Elemental.com

livestrong.com

myoclinic

eorthopod

nakesscientists

wellsphere

spark people

conwaymedical center

healthy crush

proform







How to Heal Plantar Fasciitis

Have you ever gotten out of bed and the first step you took sent you straight to your knees? Not because you felt like given thanks to your higher power, but because you thought for sure you had just planted your foot down on broken glass. And the pain engulfed your entire foot with an intense agony that sent you crashing to the floor with an OMG!

When I first heard of plantar fasciitis a couple of years ago, I thought, phha achy feet, yeah yeah... ok get some rest, elevate them. Maybe you just walked around too much. I thought it was just regular foot pain. And then, I developed it. I can tell you from personal experience, it's quite the opposite, debilitating really. It changed how I looked at things and the activities I took part. Instead of running, I would bike. Instead of cute little shoes, I settled for New Balance, with inserts, and a brace. Then I began thinking to myself, I'm too young to be hobbling around like an old lady. After about 6 months, I was at my wits end. This pain had to end, and it did.
I started doing some research to get a better understanding of what exactly I was dealing with. Because at this point, I was ready to cut my foot off. If you’re at that point too, maybe this will save you the time, pain and money. As sometimes this results in unnecessary surgery.

Plantar Fasciitis is inflammation of the plantar fascia that creates the arch of the foot. It's connected to the calcaneous (heel bone) and the toes (some of you may know it as "policeman’s heel.") Over time injuries to the tendon results in microscopic tears, causing pain.






How development of plantar fasciitis occurs:

- Over strain to the ligament that supports the arch.
- Excessive pronation.
- High arches or flat feet.
- Overweight.
- Ill fitting shoes.
-tight Achilles tendon and/or calf muscles (excessive walking or running)

For me, it was boxing. The training requires a lot of jumping, which proved to be over kill for my calves.
Recovery from plantar fasciitis can be a slow road. However, if you're persistent in your treatment it will get better over time, without surgery.

Non-surgical self care:

- Kinesiotaping and braces.
- Supportive shoes.
- stretching calves, ankles and feet.
- rolling your foot over a medium to hard ball. (Tennis balls, baseballs, golf balls)
- massage therapy.
- Acupuncture.
- Ice. (is rolling over a ball is too intense? Freeze a water bottle and roll your foot over it) Ice will create a  numbing effect making it less painful.
- Exercise.





I know this last one sounds crazy, since this is more than likely why your foot hurts in the first place. However, exercise with a proper warm up and cool down (stretching before and after) can sometimes help. Your muscles will be nice and warmed up, flexible and blood will be pumping through them; carrying nutrients and oxygen required for healing. Take care to focus a little extra attention to your calves and foot muscles while stretching. A stretch should be held for about 15-30 seconds. It will hurt in the beginning. Make sure you know your limits and don't over do it.

In my personal experience with plantar fasciitis, I tried it all. And it all helped some. However, I decided to start exercising again, despite the pain; and after 3 weeks the pain was nearly gone. I no longer need a brace and could slip back into my cute shoes again.


If you’re struggling with plantar fasciitis and have any questions or concerns feel free to contact me. I'm happy to answer questions and give suggestions.































References:
WebMD
plantarfasciitisrx.net
natural-holistic-health.com
myoclinic
mv hospital
nucleus medical media
innovative chiropractic
workingperson.me