Resources on the Momentum Massage Therapy Site

Below are links to selected resources on the Momentum Massage Therapy website. In addition to these selected articles, feel free to explore the site as there is more information available. In the right hand column of the site, you can see other topics covered on the site.

• Guide to Massage Therapy
• The importance of flexibility and stretching
• Stretching for Runners Handout
• What are shin splints?
• Ice or Heat

Basic Rules for Stretching

• When stretching – avoid pain. If a stretch hurts, STOP. Come out of the stretch position and restart.
• Enter each stretch gently and allow the tension to release.
• Do not force a stretch.
• Hold each stretch approximately 30 seconds or until you feel tension release.

• Don’t bounce when stretching.

Stretching Videos

These videos were produced by Everest Therapeutics in Vancouver. The videos provide a good selection of stretches for runners and good reference to keep at hand.

There are variations on each of these stretches. If have difficulty with the stretches below or if you can’t do them without pain, consult your massage therapist, physiotherapist for a modification that works for you.

Stretching the Hip Flexors

With this stretch you may want to place a pillow under the knee that is on the floor. This will help alleviate discomfort in that knee.

Stretching the Quadriceps – front of the thigh

Stretching the Hamstrings – back of the thigh

Stretching the Soleus – Deep in the back of the calf

Low Back

Stretching your Shin – Front of the lower leg

Stretching the IT Band – Side of the thigh

Stretching the IT Band – Side of the thigh

Glutes and Piriformis Stretch