Upping the Ante on Flexibility

Slightly Less Than Flexible

Until several days ago when I was confronted with a debilitating pain in my left calf on a short 30k night ride, I had not considered implementing any meaningful changes with regard to my flexibility training. Before that event I could have been in what DiClemente, Schlundt, and Gemmell (2004) identified in the stages of change as the pre-contemplation stage. Currently I am aware of the link between my performance issues and a possible remedy through a new training program but haven’t committed to action.

Thinking it through further I have experienced a recent series of soft-tissue injuries to my calves, hamstrings, and middle and lower back resulting in frustration and frequent visits to the acupuncturist and message therapist. They make sustaining my habitual level of fitness difficult. There is strong evidence indicating a correlation between my current neglect of flexibility training and my age with muscle injury (McHugh et al., 1999; Orchard, 2001). In spite of that knowledge and past attempts at incorporating flexibility training into my exercise program, I have not been able to implement and sustain one.

Then along came an opportunity to complete a self-change project as part of a health psychology course I am in for graduate school. I wish I could say I jumped at the chance to address flexibility but I didn’t. I was more interested in using the assignment as an explanation for my wife, Asako, as to why I needed more time on the bike. I had drafted a rough plan of an improved training program that would get the 2010 cycling season started with the strongest possible foundation all in the name of academia.

After careful consideration, however, I recognized that a previous friend turned foe, flexibility, could be a hidden opportunity to address my current weaknesses on the bike and also the stressors from work and school. I completed the literature review and took some time to think through a plan. I have come up with a 4 week model based on Schwarzer’s (2008) health action process approach (HAPA). Part of my thinking is that a little social network accountability is going to help me see this project through to the greatest degree. I’ll be posting updates right here and on the project page for the next four weeks so follow along and if you feel like joining me…well, misery loves company. No I’m kidding but I can tell you, stretching is one of those things I avoid so it will be a bit of work for me to get it rolling.

Click for the Main Project Page

DiClemente, C., Schlundt, D., & Gemmell, L. (2004). Readiness and Stages of Change in Addiction Treatment. American Journal on Addictions, 13(2), 103-119. Retrieved January 22, 2010 from Academic Search Complete database.

McHugh, M., Connolly, D., & Esten, R. (1999). The role of passive muscle stiffness in symptoms of exercise-induced muscle damage. American Journal of Sports Medicine, 27, 594-599. Retrieved January 20, 2010 from EBSCOHost database.

Orchard, J. (2001). Intrinsic and extrinsic risk factors for muscle strains in Australian football. American Journal of Sports Medicine, 29, 300-303. Retrieved January 20, 2010 from EBSCOHost database.

Schwarzer, R. (2008). Modeling Health Behavior Change: How to Predict and Modify the Adoption and Maintenance of Health Behaviors. Applied Psychology: An International Review, 57(1), 1-29. doi:10.1111/j.1464-0597.2007.00325.x.

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