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Question 8, Kim B. (Overstretching)
Dear sir, I am using Thomas Kurz' stretching method described in “Stretching Scientifically”, but I am not making progress. I think it's because I am overstretching, since my groin feels sore for two days after I do an isometric stretching workout.
With isometrics, how much muscle soreness should I experience, if any? I have read that if I feel sore at all, I should lighten up my isometric workout. At this time I perform isometric stretches about twice a week, or whenever I stop feeling sore. I hold the last contraction for 30 seconds, but I'm thinking about shortening it. What would you recommend?
Thank you for your help Kim
- Answers David De Angelis
With regard to PNF isometric stretching, experiencing pain in the days following a workout means that excessive strain was placed on the muscles, and, especially on the associated connective tissue. Muscle connective tissue has a stretch threshold that is markedly reduced in comparison with that of the muscle fibers themselves (muscle connective tissue can be stretched up to 67% of muscle length before tearing: M.J.Alter 1996), and for this reason is susceptible to excessive stress and, thus, contraindicated in training. While training with the PNF isometric technique, you should not experience pain in the days following a workout, otherwise, you may undercut your flexibility: the damaged connective tissue, once repared, will trigger a compensatory reaction (as in the case of scarring) that leads to an increase of tissue in the damaged area, with consequent thickening and reduced stretchability of the muscles.
In order to avoid this from happening, it is important to strengthen the connective tessue (which renders it less susceptible to tearing), by engaging in specific exercises at low load/high repetition ratios and spacing out the frequency and intensity of workouts appropriately.
It is very likely that a final 30 second set of a isometric contractions using the PNF techique is excessive but, even more important, is the fact that the intensity of the contractions is too great. You should consider the fact that by increasing the number of sets, you markedly increase the degree of strain and muscle stretching: this means that 30 seconds of isometric exercises at the maximum range achieved thruough three sets of contractions and relaxations should be safer and more appropriate than five sets at 30 seconds.
Once a certain threshold of stretching is attained, further training may be counterproductive. It is best to proceed in a safe way once step at a the time, rather than taking two steps ahead and three backwards.
David De Angelis
Bibliography ALTER M.J.- Science of Flexibility (2nd edition, 1996) Human Kinetics.
Happy training!
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