How Can AIS Help Endurance Athletes

How Can AIS Help Endurance Athletes

Article written by Seishen Gerard Ratnagopal, Senior Exercise Physiologist at The Stretch Clinic

Active Isolated Stretching (AIS) helps endurance athletes by helping them feel fresh! AIS is considered a good reset for the muscles and nervous system as both systems work hand in hand to achieve optimum performance. AIS incorporates passive and active stretches guided by a trained practitioner. When endurance athletes feel less stiff and tight, it helps to increase their overall efficiency in movement thus utilising less energy in running, cycling and swimming which can allow them to push harder when it matters.

From a simple analogy; the freer you feel the more you can move.

So what is AIS?

Active Isolated Stretching (AIS) was founded and developed by Aaron L Mattes over fifty years ago. This therapeutic stretching technique is used by some of the world’s top athletes to keep them in competitive shape. Regular AIS therapy has many health benefits and has been shown to reduce muscle pain and inflammation. This method of stretching is also known to work with the body’s natural physiological makeup to improve circulation and increase the elasticity of muscle joints and fascia.

The Mattes Method utilizes a gradual stretch of no greater than 2 seconds to promote a full range of motion & flexibility without activating antagonistic muscle group contraction. It is a manual technique that isolates muscles that are to be stretched by contracting the opposing muscles.

To complement AIS therapy, you can enjoy a recovery massage at the same time. The psychological benefits of massages are well supported. Various studies have highlighted an increase in overall relaxation as well as reduced anxiety through both massage and stretching. Studies have widely discussed the efficacy of a massage in the first 24-48 hours following races/competitions are most effective in recovery after adequate nutrition, hydration and sleep are all done first.

The Stretch Clinic, an event partner of MetaSport, augments recovery well by combining massage techniques together with AIS therapy. We have had great feedback from most of their clients who are heavily involved in competitive sports. Over the years we have seen many cyclists, team sport athletes and office workers who have all benefited from our myriad services; fundamentally our therapist will arrange a therapy that best matches what the client’s needs are.

Alongside that, our in-house Senior Physiotherapist & Senior Exercise Physiologist are able to provide in-depth personalised advice and active discussions on 3 fundamental recovery components:

  1. Sleep cycle & hygiene
  2. Hydration (especially in Singapore)
  3. Nutrition coupled with lifestyle changes.


Our team strongly believes in a holistic care in all the approach to all of our clients & we are thrilled to see how we can help you in achieving your goals for your next race.

Use promo code “MetaSport” in your first booking on our website/via our WhatsApp line (9358 6650) to get 20% off your first visit with us across all services from now till July 1st 2024!


Be the first to know.

Join our mailing list to receive the latest event news, updates and more.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.

close icon MetaMiles Account