NatNews

Before running or taking part in another type of workout, some individuals make concerted efforts to stretch their muscles, while others simply up and go with seemingly fewer cares than a kid taking off to go play on a playground. Stretching, though, when done correctly, can be highly beneficial for athletes.

Dallas resident and kinesiologist Kevin Kuhn, owner of Athlete Factors, said stretching is important for anyone who needs to improve or maintain joint mobility. Because running essentially does not use full hip flexion or full hip extension, full knee flexion, or full ankle flexion and extension, it is crucial for runners to stretch these specific areas.

“The nervous system’s goal is to be as efficient as possible when it comes to movement and the energy required for the cost of movement,” he said. “So, if you aren’t using full ranges of motion in running or any other activity you do consistently, then the nervous system tends to limit the total range of motion you can access. In other words, if you don’t use it, you lose it.”

Kuhn said there are different appropriate times for the two primary forms of stretching—static stretching is best after an activity, while dynamic stretching is most effective in preparing for a workout.

“Static stretching has the effect of quieting down the nervous system and making a muscle contract less forcefully after the stretch is completed,” he said. “It is signaling the nervous system that the hard work of forceful contractions is over, and it is time to relax. Conversely, dynamic stretching—which is actively moving a joint through full or partial range of motion, often in a relatively quick time frame (two to five seconds)—signals the nervous system that activity is about to ramp up.”

Dallas-area resident Libby Shewski, a club volleyball coach and coach at Fit Social Club, also said it’s important for all athletes to focus on dynamic warm-ups prior to their workouts or runs so that they are actively stretching their muscles through their ranges of motion.

“This will help increase your blood flow (get your body warm) and improve the mobility you need for your workout,” she said. “Dynamic stretching can also help with injury prevention. Before my volleyball players are allowed to touch a ball, they have to go through a series of dynamics.”

Kuhn said reversing the two—static stretching before an activity and dynamic stretching after an activity—isn’t necessarily harmful, but potential damage can occur if stretching is done in excess.

“Everything that provides some kind of help has its limits and range of benefits,” he said. “Stretching can be harmful when an individual stretches a muscle or group of muscles that is already very mobile. For example, an athlete came to me with hamstring and knee pain that had persisted for months. She had been instructed by her coach to stretch her hamstring to relieve the pain. After assessing her hamstring mobility, I told her to stop stretching her hamstring since her hamstring mobility was way past an optimal range.”

Not all athletes are always diligent in their stretching efforts, though. Dallas resident Julie Lanaux, a leader of the White Rock Running Co-op, said she admittedly knows she should stretch but mostly only does so when she’s experiencing an issue or injury.

“My habit is to do zero stretching until something starts to bother me, and then I select stretches that target the issue,” she said. “Instead, I try to run an easy mile at the start of every run. It’s not the same, but it involves less time commitment. I also cross train because it’s more fun than stretching at home.”

Lanaux said she believes stretching is important but that she also recognizes that many of her fellow runners rarely stretch.

“It would help prevent injury, but most of us—myself included—just accept the gamble and then complain when we’re injured.”

If one is experiencing too much tension or too much mobility, Kuhn recommends seeing a kinesiologist, physical therapist, or other healthcare practitioner who assesses movement. He said the body is effective in telling people when something is wrong but not always what is wrong.

“Too often when something hurts, our first reaction is to stretch it,” he said. “If a muscle isn’t actually tight, you could be (at best) wasting your time or (at worst) reinforcing a muscle imbalance that will cause more issues down the road. When dealing with a muscle that is actually tight, soft tissue work like foam rolling, massage, etc. is almost always Step 1, with stretching being Step 2. The soft tissue work can help calm the nervous system down and make it so that the stretching you do provides the most impact and benefit possible.”

The North Pole hosts an annual marathon that is run on a hard snow and ice track. The current record is 3 hours and 36 minutes, set by Thomas Maguire of Ireland in 2007.

It’s tough being an adult sometimes, and the various tasks and obligations required of an individual can be exhausting. Enter naps, scientifically proven to be one of the greatest creations of all time. What becomes debatable, though, is the best place to take these slumbers sent from above.

Dallas-area resident Brandy Hoskins said she takes naps at least three times each week—on Mondays, Fridays, and Sundays, which she views as prime times for extra snoozing. She typically opts for a specific spot that provides her with the cozy setup she desires.

“I prefer to nap on my bed but on top of the covers under a lightweight blanket,” she said. “This option is superior because I already know it’s comfortable. It has amazing side support. Plus, I don’t have to worry about wearing out my couch.”

Hoskins is not alone, as 30 percent of NatNews readers said they take naps in their beds (38 percent go for the couch, 8 percent nap somewhere else, and 24 percent don’t take naps). Dallas-area resident Natalie Smith, who said she naps approximately once per week, generally heads to her bedroom when given the choice.

“I prefer my bed, but the couch is a close second,” she said. “If I’m losing the fight to stay awake, I’ll stay on the couch, but if I’m planning the nap, I’ll move to the bed—it’s quieter and a dog-free zone. I can occasionally nap elsewhere, but I am like The Princess and the Pea, so sleeping in a car or plane or somewhere foreign is very challenging.”

The bed isn’t for every napper, though. Dallas resident Eric Napple said he takes quick power naps on Saturdays following long workouts and naps on Sundays because, well, it’s Sunday.

“Beds are for sleeping; couches are for taking naps while relaxing,” he said. “Never mix the two. I don’t want to mess up my bed that is made for a nap. It also keeps the excitement of a bed when it’s bedtime.”

Dallas-area resident Katy Flynn, who said she goes through phases when she naps pretty regularly and when they are more sporadic, also likes to reserve the bed for full nighttime sleeps.

“I feel like if I am on the couch, I won’t be tempted to nap for too long,” she said. “There is a sweet spot with naps to avoid waking up feeling more tired than before the nap.”

Neil Hargrove, a former Dallas resident who now resides in Austin, said he takes intentional naps about once a week and additional accidental naps once or twice a week. He doesn’t like to nap in his bed or on the couch, though. Instead, he prefers the floor on either the carpet or a rug on hardwood.

“I have always been a stomach sleeper, but I herniated a disk 15 years ago, and since then, I can’t comfortably stomach sleep in a bed or couch,” he said. “So, I get to nap on my stomach, which isn’t hurt by the flatness of the floor, unlike a cushiony bed, and I am not sleeping so long that it hurts anything else, such as my neck.”

But as a parent of littles, Hargrove cannot always nap where he wants and said he’s learned to drift into dreamland practically anywhere, though some spots cause him to feel a bit groggy.

“Couches and beds, especially, always lead to deeper and harder sleeps that are hard to wake up from and leave me more tired for the rest of the day, unless I have a good solid 30 minutes to wake up from those naps,” he said. “A floor nap is a get-up-and-go situation for me.”

Like Hargrove, other individuals often find themselves in situations in which they aren’t in their go-to napping spots, yet they are still able to doze off for a while and notch some needed rest.

“If I am tired, I am going to nap,” Flynn said. “Period.”

Hoskins said she also has the ability to fall asleep in a variety of places, even when she’s not on her bed with her comfy blanket. After all, as an avid napper, it’s her duty to do so.

“When it comes to napping, I can nap on a couch, on a plane, or in a soft chair,” she said. “When the nap calls, I’ve got to answer.”

WEEKLY PHOTO OP

NatNews and dear readers celebrated the release of Taylor Swift’s Eras Tour on streaming last week

Monday, December 18: Dallasites101 December Speed Dating at Thirsty Lion Gastropub
Tuesday, December 19: Candlelight Concert at Ellie's (also on December 20 + 21)
Wednesday, December 20: Mavs vs. Clippers at the American Airlines Center
Thursday, December 21: Stars vs. Canucks at the American Airlines Center; Holiday Cookie Decorating at Saint Ann
Friday, December 22: National Cookie Exchange Day
Saturday, December 23: WRRC Saturday run from Taco Joint; Festivus