I had more aches and pains than usual after the race on Sunday, but two days of rest and I was fully recovered. I was back on the road again yesterday (Wednesday) on my regular schedule. Today is a rest day before tomorrow's run.
Quadriceps are one of the core sets of muscles involved in running. Hence, every runner's routine should contain a quad stretch. You can do the following stretch standing or lying on your side on the ground. The standing version is more 'portable' as you will probably be more comfortable doing the lying version indoors. Choose whatever works best for you.
Stand on your left foot with the right hand resting on a wall or a tree for support. Bring the right heel up close to the buttocks. Grab the right foot with the left hand and pull the leg up and back toward the left shoulder. Don't press the heel into the buttocks. Pull the left foot up as if you were going to touch the shoulder blade with your heel. Hold for ten seconds. Lower your leg. Repeat with left heel. Do five sets. That's all there is to it.
Do your stretches regularly and enjoy your runs injury-free.
If I can run, you can run.
More Must Do Anti-Injury Stretches
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