Stretches for Runners

STRETCHES FOR RUNNERS

  • Before a run, always warm up : 10 min jog or a speed walk.
  • Ease into each stretch; don’t bounce or force it
  • It is far better to stretch after a run than before.
  • Let’s look at some stretches for runners to prevent injuries.

1.  HAMSTRING STRETCH WITH STRAP

Make sure knee is straight to add more stretch

2.  ADDUCTOR STRETCH WITH STRAP

3.  PIRIFORMIS STRETCH

4. HIP FLEXOR STRETCH

Make sure back is erect while leaning forward

5. QUADRICEP STRETCH

Keep back erect

6. CALF STRETCH

Avoid lifting back leg heel off the ground

7. ILIO-TIBIAL BAND STRETCH

Cross the leg to be stretched at the back and bend towards the opposite side

Do the stretches 2-3 times on each side and hold each for 30-60 secs.

Hope this was helpful.

If you have questions about running injuries, please contact us (650) 947-8500.

Kim Gladfelter

Kim Gladfelter, PT, MPT, OCS, FAAOMPT, is a physical therapist and owner of PhysioFit Physical Therapy & Wellness in Los Altos, CA. Kim's facility has a complete wellness center, offering classes in Pilates, Yoga, Gyrotonic® and TRX suspension training, as well as special clinical programs for women’s health. Kim works with people aged 30-65+ on a daily basis and is an expert Columnist who writes health articles for the Los Altos Town Crier newspaper, professional newsletters and blogs nationwide. She also reaches out to the local community, support groups, schools, libraries and sports centers to advise and educate on body awareness and exercise for back pain.
Kim Gladfelter

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