Stretching for Runners While the benefits of stretching are hotly debated topic in running circles, I find a 5-10 minute stretching routine to be very good way to manage soreness and ward of injuries. If you re interested in reading more about stretching, you can read some of my articles to learn more: 1. To stretch or not to stretch? 2. How to warm-up for a workout or race 3. Does stretching help reduce injuries? 4. Recovering from hard workouts I ve broken these stretches into two categories. The first is a basic routine that hits the major muscle groups that you can perform on a daily basis. The second is a group of specific stretches for common injuries or additional stretches you can use to target problem areas. Always stretch after a good warm-up or after your run. Never stretch cold muscles, as this may lead to injury. If you re injured and can t warm-up by running or cycling, heat any area you want to stretch or take a hot tub to heat the entire lower body. Hold each stretch for 15-30 seconds. Stretching for longer than 30 seconds does not increase its effectiveness. Never push the stretch to the point of discomfort. It s better to hold a stretch for 15 seconds and repeat it throughout the day than to spend long periods stretching specific muscles. Calf stretches Basic Stretching Routine These calf stretches target both the gastrocnemius (upper calf) and your soleus (lower calf). Don t hang your foot off a step or edge to stretch your calves. This creates tension in your toes and plantar and actually causes undue stress to your achilles. Notice that in the second stretch, the knee is bent to target the soleus.
Hamstring Stretch Cross one leg over the other and slowly bend over and touch your ankle or toes. Adductor Stretches The butterfly stretch - start with the bottoms of your feet touch and slowly push down on your knees until you feel the stretch on the inside of your leg. The back of your heel should be as close to your butt as possible.
You can also stretch your adductors and hamstrings with these stretches Quad Stretch This quad stretch helps take stress off your knee by ensuring that your lower leg remains in a linear plane with your thigh. Balance can be tough with this exercise, so use a wall for balance. You can also place a towel or padding under your knee that is on the ground for cushioning.
Hip and Glute stretches Sit on the ground with one leg out in front of you. Slowly bring your other leg towards your chest and try to pull your knee to your chest while keeping your foot on the ground. This is the same stretch, just from two different angles. This stretch targets your piriformis muscle. Sit on the ground with your legs out in front of you and slowly lift one leg towards your chest. Imagine you are trying to kiss the inside of your heel. The first picture depicts lifting the leg. To hold the stretch easier, I suggest supporting the leg you are stretching on the knee of the opposite leg. Start at a small angle and as you get better with the stretch, you can begin to inch your leg closer to your chest area. This last stretch will help target your lower back and upper hamstring muscles. Lie on your back and slowly bring one leg towards your chest while the other leg remains flat on the ground.
Hip Flexor This stretch is much like the quad stretch except you keep your leg on the ground and thrust your hip forward. Don t bounce. IT Band Common Injury Areas Cross one leg over the other and keep both feet flat on the ground. Slowly cock the hip that is under the crossed foot out to the side while keeping most of your weight on that leg. Extend your hand into the air for an increased stretch.
Sciatic or Lower Back Lie flat on your back with both legs flat in front of you. Slowly extend one leg across your body. Keep both legs slightly bent with your lower back and tailbone flat against the ground as much as you can.