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20 minutes of stretching = 4 days of pain

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  • 20 minutes of stretching = 4 days of pain

    I'm not a terribly flexible person, and I've gotten out of the habit of stretching regularly. I decided that I needed to add that back into the routine. I did some yoga/stretching last Friday and by that evening, I had terrible pain down the back of my leg (hamstring all the way down to the bottom of my foot) and in my hip flexor. The pain is still there. It's intense enough to keep me up at night, but seems more tolerable during the day. Advil doesn't take away the pain. So, my question is: do I do some more gentle stretching, then ice it? Or do I apply heat and not stretch? Or some combination of the two?

  • #2
    I would go for heat and gentle stretching, and be careful not to overstretch next time!
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    • #3
      Did you pinch a nerve? I'd go get it checked out.
      My weak attempt at a journal:http://www.marksdailyapple.com/forum/thread35809.html

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      • #4
        I would go with Tom Kurz' adivise, use dynamic full ROM exercises like Squats, Deads,... to strengthen your muscles and connective tissue (this alone will make you moree flexible if you really use the FULL ROM available to you).
        After a while, start adding isometric stretching 2 - 4 times a week. IMO his book Stretching Scientifically is the best book on stretching out there. I used his horsestance method to get the splits:

        YouTube - Sidesplit update

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        • #5
          I did the same thing back in November of last year. I was simply sitting on the floor, stretching to touch my toes. POP! I was incapacitated for two weeks after that. I went to an orthopedist that did an MRI and Xrays, both indicating I have a sacralized L5 vertebra, which keeps me from being as flexible as most. Wish I had known that before.

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          • #6
            Are you warming up before stretching?
            For lots of tasty recipes, check out my blog -http://lifeasadreger.wordpress.com/

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            • #7
              Originally posted by Longquan View Post
              I would go with Tom Kurz' adivise, use dynamic full ROM exercises like Squats, Deads,... to strengthen your muscles and connective tissue (this alone will make you moree flexible if you really use the FULL ROM available to you).
              After a while, start adding isometric stretching 2 - 4 times a week. IMO his book Stretching Scientifically is the best book on stretching out there. I used his horsestance method to get the splits:

              YouTube - Sidesplit update
              Dude, I've seen your youtube vids before, didn't know you were on here. A bit off-topic but I'm doing the Kurz method as well, hope it gets me as much success as it has with you.
              The Primal Journey of Mr and Mrs Fist
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              • #8
                Thanks, everyone!

                @PrimaFist: I'll try some easy stretches and a hot bath. Hope that takes away the pain.

                @Monty: I don't think I pinched a nerve. Right now it feels like a big knot in the middle of my hamstring. Could be pinching a nerve, though.

                @Longquan: I do lift (deadlifts, squats, lunges, etc.). I will definitely look at the video. I've never been able to do the Chinese splits. Part of it is my hips are quite "right." It may just be that they are extremely tight, but my legs turn in, rather than out (if that makes sense). I can turn my legs in comfortably, but really struggle to turn them the other way. I could do the Korean (Tang so do) horsestance w/toes straight forward, but could never get the Japanese (Shito-ryu) horsestance (w/toes out). My husband can do the splits and put his chest on the floor. Not fair!

                @Supersellen: I really didn't warm up. I got out of bed and got to it. Probably not the best plan!

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                • #9
                  Originally posted by Longquan View Post
                  I would go with Tom Kurz' adivise, use dynamic full ROM exercises like Squats, Deads,... to strengthen your muscles and connective tissue (this alone will make you moree flexible if you really use the FULL ROM available to you).
                  After a while, start adding isometric stretching 2 - 4 times a week. IMO his book Stretching Scientifically is the best book on stretching out there. I used his horsestance method to get the splits:

                  YouTube - Sidesplit update
                  Just subscribed to you on youtube! Particularly liked the hip mobility/cossack lunge drills.

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                  • #10
                    @ Primal Fist: Haha, cool, the world is so small I'm sure if you stick with it you'll get it, most peolpe just don't have enough patience and switch programs like underwear, constantly searching for THE magic bullet. Kurz is the real deal, most of the other flexibility authors just copied his stuff

                    @JenCat: actually, keeping the feet as parallel as possible is safer for the knees, Kurz explains why in his book!

                    @Thanks a lot Dragonmamma! Haha, I received lot of bad comments about the cossack vid by young males that were insecure about their sexual orientation

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                    • #11
                      it sounds like there might be either A) a microtear in the muscle; or B) the fascia has "bunched up" a bit (forming a knot), and that's effectively over stretching.

                      i would suggest an anusara yoga class when the discomfort goes away.

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                      • #12
                        Coach Sommers of gymnasticbodies.com says a proper stretch session (of at least 20 mins! crazy) should leave an untrained athlete sore for about 5 days. He has his gymnasts do it and once they're not that sore he ups it to twice a week.

                        Your pain is unrelated, but I'm saying being sore from stretching is not uncommon. I have yet to try a long stretch routine.
                        I used to seriously post here, now I prefer to troll.

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                        • #13
                          Originally posted by iniQuity View Post
                          Coach Sommers of gymnasticbodies.com says a proper stretch session (of at least 20 mins! crazy) should leave an untrained athlete sore for about 5 days. He has his gymnasts do it and once they're not that sore he ups it to twice a week.

                          Your pain is unrelated, but I'm saying being sore from stretching is not uncommon. I have yet to try a long stretch routine.
                          Holy crap. I don't want to be sore after stretching. I want to feel relaxed. Guess I should be glad I'm not a gymnast!

                          We used to do some pretty intense partner stretches in Tang so do in college. As an example, we would do the "butterfly" stretch with your back against the wall. Your partner would stand on your legs to "help" get your knees to the floor. Then you would raise and lower your partner maybe 10 times. Depending on the weight of your partner, that one could be pretty painful!

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                          • #14
                            Originally posted by zoebird View Post
                            it sounds like there might be either A) a microtear in the muscle; or B) the fascia has "bunched up" a bit (forming a knot), and that's effectively over stretching.

                            i would suggest an anusara yoga class when the discomfort goes away.
                            Is there anything that can be done to help it heal?

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                            • #15
                              just a bit of rest.

                              if it's a tear, rest. if it's a bunchy, massage.

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