HOW to STRETCH and not HURT yourself

Tip #1:  Don't try to do this

1.  Stretch HOT!
Ideal inner body temperature should be 103.5 degrees.  That means you should warm up BEFORE stretching, or stretch in a warm room.  That doesn't mean it needs to be hot yoga: that seriously raises your core temperature, and you need to drink some MAJOR water to make sure you don't faint like a distressed damsel.


Note:  If you are pregnant, you should not be raising your core body temperature above 101 degrees.  This is because the baby has a body temp of 1 degree celcius higher than you!
AND fetus's can't sweat the way you can.  So if you wanna work out hard, get thyself a rectal thermometer.  Sexy. 

2.  Stretch SLOW.
A good stretch is warm, and doesn't seem like its straining you to the max.  You feel some burn, but not so much that your sarcomere's and muscle fibers are liable to tear.  No super stretch or major burn is happening.  You're not shaking.  You've got it under control. 

3.  Stretch LONG.
Hold your hot, slow stretch for a long time.  Ballet students hold each stretch for about 2 minutes; longer is not a problem.  Bouncing, however, will not increase your viscous flexibility.  Hold it loooong.  Use the 2-minute setting on your electric toothbrush at the same time, perhaps, and kill two birds with one stone.

4.  Stretch Often:
If you get into a daily stretching routine, you will begin to feel how tight you become after sitting, sleeping, or just *not stretching* for a length of time.

5. Build some MUSCLE:
Being hyperflexible without muscle mass can cause injury!  Those muscles stabilize your joints so they don't just move every which way.  So don't neglect the iron pumping just because you're stretching well.

FEET SERIES: Plantar Fasciitis

Oooh, we were born with beautiful cute feet.  Don't you love cuddling up and kissing infant toes?  But after years of improper use, we sometimes neglect and don't care for our feet.  Bursitis, bone spurs, fallen arches, etc.  can create pain that radiates throughout our whole body, negatively affecting our beloved Q of L.

Don't understand how to protect your feet? Here's the FIRST of a series of Common Foot Injuries to prevent and...heel. 

a) Plantar Fasciitis:
Where: The tissue at the sole, bottom of your foot is called Plantar Fascia.  The arch, the connection between the heel and the toes. 

What:  Overuse and overstretched tissue can become inflammed and painful. 
Why:  Overuse and overstretch occurs when people gain weight, putting additional pressure on their foot tissue.  Long distance running, especially downhill, or on uneven terrain, can cause high pressure and overuse.  Tight achilles tendons (back of the ankle)  can pull the tissue, causing an overstretch.  Poor Shoes! (Hey New Yorkers!)  with little support can unevenly distribute pressure, causing plantar fasciitis. 

How to Heal:  Stretching the calf and achilles tendons.  Ice and use over the counter medication to reduce inflammation. 

Practicing in Different Settings...

I've shadowed in a few different settings, looking for role models and my true vision of myself as a PT.  Listening to different therapists handle caseloads helps me understand exactly what I'm looking to accomplish as a PT.  

OHSU physical therapy rehab is pretty low-key.  Mostly Caucasian clients, several sports and work injuries, a number of mental health cases with pre-existing conditions.  Average american dress and weight distributions.  We listened to folk music and soft rock, and PTs are respectfully polite to their patients. 

Several PT private practices in Portland are peaceful and positive, with PT combined with reiki, massage, and acupuncture.  PTs listen to the sounds of the earth, and wear organic cotton.  They care about the emotionally cathartic experience you may be having as soft tissues in the body are released. 

Shadowing at the Sports Clinic in Soho felt more like home.  Clients came from all over the world, and were frequently extremely well-known in their fields.  They were on vacation, headed back to Africa, or working on their latest television script.  We listened to hip-hop while PTs ran around in sparkly ballet flats and teased firemen about whether they "really" are most likely to cheat on their wives.  Clients has sports injuries, or post-operative pains: they frequently were returning to PT for a third or fourth time, after heading back from their pain-inducing, favorite sports.