Just One Stretch Can Slow You Down

Here's an interesting follow up post to the one we did on 25 November this year on how necessary stretching was (http://physiosolutions.blogspot.com/2009/11/how-necessary-is-stretching.html) and how stretching affects performance and whether it can prevent exercise related injury on 23 February 09 in our other blog (http://weloverunning.blogspot.com/2009/02/does-stretching-improve-performance-or.html ).

It's well established from previous published research that an acute bout of stretching can affect your maximum strength levels. Well, here is what I read from a study which examined how stretching affected strength levels.

The subjects in the study performed a one repetition test of maximum knee bending (or hamstring) strength after performing various numbers (ranging from 0-6) of hamstring stretches for 30 seconds. Here's what they found. It took only 1 stretch (of 30 seconds) to reduce their maximum strength! And what's more, additional bouts of stretching further affected strength levels. So, if you're trying to run fast or participate in an event which requires you to exert huge efforts don't stretch before that. 

Reference 

Winchester JB et al (2009). A Single 30 Second Stretch Is Sufficient To Inhabit Maximal Voluntary Contraction. Research Quarterly for Exercise and Sport. June 80(2) : 257-261

Pain In The Neck

Have a look at today's Sunday Times (131209) Lifestyle page 10 and 11 (please see link below). Sports Solutions was quoted in the article although their physiotherapy options (heat, traction etc) are not what we at Physio and Sports Solutions do.

We find what is causing your pain/ discomfort and treat it. We practice evidenced-based physiotherapy and this include joint mobilizations, manipulations, nerve stretches and specific deep neck flexors (as researched by Gwen Jull) strengthening (and not just any strengthening).

Please come see us if you have neck pain, we can definitely help you.

http://www.sportssolutions.com.sg/media-files/Article%20Page%201.pdf and http://www.sportssolutions.com.sg/media-files/Page%202.pdf

Kinesio Taping Session

Staff from Physio and Sports Solutions came together this morning for a Kinesio taping tutorial by Fizah at SportsSolutions. Fizah had recently gone to Adelaide, South Australia for the course and she kindly shared what she had learnt. Our staff will regularly have tutorial sessions so we can share knowledge with each other which in turn will benefit our patients as we become more skilled.

Kinesio tape became well known after last year's 2008 Beijing Olympics after the tape (which was donated by the Japanese manufacturers to many countries) was used by many athletes at the Olympics. See pictures of athletes with the Kinesio tapes below.


Some of our staff first began using Kinesio tape way back in 1999. In those days, the books were in Japanese  and we had to ask for help (from people who could read Japanese) with some of the techniques described. Good thing Fizah could teach us in English. 

*Pictures of athletes with Kinesio tape by Getty Images.

Jamaican Sprinters Treat

Recognize the people in the pictures? Well, Gino had the opportunity to meet up with Asafa Powell (2008 Olympic 4x100 winner & former world 100m record holder) , Veronica Campbell-Brown (2004 & 2008 Olympic 200m winner) and Dexter Lee (World Youth 100m Champion) at Cafe Jamaica today.

The sprinters' visit is part of a cultural exchange programme leading to next year's Youth Olympic Games.

Step Up And Lose Weight

Sports Solutions was quoted  in today's Sunday Times Lifestyle section page 11. Go take a look.

Gino didn't tell the journalist about his previous stair climbing experiences. If only she knew, he still is the reigning Singapore stair climbing champion having won the Singapore National Vertical Marathon a staggering 9 times. Here's a link to the article http://www.sportssolutions.com.sg/media-files/DC-6065II171.pdf

Marlene's & Aized's Baby Shower

The Physio and Sports Solutions gang organised a baby shower for the 2 pregnant ones in our clinics. As you can see in the photos Moo took a lot of effort decorating her home, preparing the games and food for this shower! Ewin baked an apple pie, Fe brought the drinks and chicken, Denise brought a whole bag of baby stuff and Berlinda gave us a show and tell ;)

It was a great party :) thank you to Moo for taking the day off to prepare for this. We heard that Taha, her hubby helped make the invitation cards. Awww.. you guys are the sweetest!

Marlene is due on 29 Dec 09 and Aized on 15 Jan 10. We're getting heavier and more swollen! Thanks to all of you who made this evening a memorable one.

This game was tough! It gave us a really good idea how difficult it is to suck on a bottle!

Guess the flavor of the poo. Looks disgusting but it tasted good! Melted choc ;)

We had tortillas : p

That's how big Moo guessed our bellies were!

Of course we had to put Ewin and Fe up to the milk bottle game too ;)

Moo's inventive gift box to Marlene and Aized

(Emergency Box for Mum's to Be)

1. A flotation device (that's the rubber ducky)

2. A whistle to attract attention (that's for use in case we need our husbands)

3. An alarm clock (for those late night feeds)

4. Breast pads (you know..)

5. Eye mask (for sleep when the sun's out)

6. Surgical mask (for the extra smelly poos)

7. Party popper (for celebrations)

8. A list of F&B establishments that offer food delivery in Singapore!

Moo even had Barney music playing!

Marlene and I thank you for all our lovely gifts. You gals made our day :)

Aized

How Necessary Is Stretching?

I've discussed this controversial topic on stretching before in our other blog on Feb 23 this year on whether stretching improves performance or can stretching prevent exercise related injury (http://weloverunning.blogspot.com/2009/02/does-stretching-improve-performance-or.html). 

This topic was what today's New York Times discussed as well, on whether stretching was necessary. The link of the article was sent by one of my patients (thanks PJ), while I went to look up the article.

Researchers from the study had long distance track and field athletes do the classic sit and reach test (in picture above) to see how flexible their hamstrings were. Most Singaporeans will be familiar with this having done the test while in school.

Here is the most shocking news in the study. When the researchers compared the runners sit and reach measurements to their running economy, the most inflexible runners (both male and female) were the most economical (i.e. running more efficiently). What's more, the most inflexible had the fastest 10km race times. The reason? Researchers concluded that tighter (or more inflexible) muscles allow "greater elastic energy storage and use" while running. Being inflexible seems to make running easier.

Well, as I discussed in the other blog, all this seems to point towards less stretching. So even if you get nagged at to stretch, bear in mind that there is not much scientific evidence for that. Especially static stretches before you exercise (please see other blog - link above).


*Picture from Max Oppenheim/Getty Images

Here is the link to the New York Times article. http://well.blogs.nytimes.com/2009/11/25/phys-ed-how-necessary-is-stretching/

Reference
Trehearn TL and Buresh RJ (2009). Sit-and-reach Flexibility and Running Economy of Men and Women Collegiate Distance Runners. J Strength Cond Res 23(1): 158-162.