I used to skimp on my stretches, and I have gotten some painful reminders that I wasn't doing enough. You can be smart and learn from the lessons I paid for! It is simple. If you do the right stretches and do them regularly, you can avoid most injuries. On the other hand, if you run and don't do stretches, you are almost guaranteed to be injured.
I do a basic set of stretches that target the most important muscles directly used in running - the muscles of the legs. They are the calf muscles, back leg muscles (hamstring), the front (quadriceps), the outside of the thighs, and the inside of the thighs. I do these stretches almost every rest day, and after every run. Doing them after the run is especially effective as they help the muscles relax. Regular stretches targeting these areas have greatly reduced the aches and pains I used to get.
Calf stretches
Stand facing the wall about two feet away from it. Rest palms of both hands against the wall. Keep both feet pointing straight ahead. Slide one foot back with the knee straight until you feel a pulling sensation at the upper part of the calf and behind the knee. Your heel stays flat on the floor. Hold ten seconds. After ten seconds bend the knee of the back leg. Hold ten seconds. You will feel the stretch lower down the back of the rear leg. Switch legs and repeat. Do each leg six times.
The calf stretches are excellent for preventing muscle pulls, shin splints and the dreaded Achilles tendonitis. Wherever you run, take them with you.
Have a great day!
P.S. You can read about an excellent stretch for the inner thighs here.
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