Running is an addictive sport that is great for individuals of all ages. However, it is also one of the hardest sports on your body— especially your joints and knees. If you are an avid runner then you know just how important it is to stretch both before your run and afterward. If you are new to running, then you might not be as familiar with the proper stretching techniques. This article will discuss three after running stretches that everyone should do to help prevent against injury. Read on to learn more.
Your muscles, especially your calves can become extremely sore and tight after a long run. In order to ensure that you don’t pull a muscle or damage anything, try a calf stretch. Simply take one leg and place it in front of the other in an almost lunge like motion— your front knee should be bent and your back knee should be straight. Push your back heel into the ground and you should feel the stretch primarily in the back of your leg and all the way up your calf muscle.
2. Thigh Stretch
This is one of the easiest stretches out there. Simply stand on both legs with your knees almost touching. Reach back and grab your heel on one of your legs and bring it closer to your buttocks— you should immediately feel the burn on this one. Try to hold this stretch for around 15 seconds on each side. If you are feeling extremely sore in your thighs, then try to do this stretch for 30-45 seconds on each side.
3. Hip Flexor Stretch
You may not realize just how sore your hip flexors can be until you start running a lot. In order to protect your body against any sort of hip related injuries, make sure you are properly stretching your hip flexors. Simply step one of your legs forward keeping both of your feet facing straight ahead. Keep your back leg straight and slowly bend your front leg while simultaneously pushing your buttock forward— you should feel the stretch across your hip joint in the front.
As one of the best things you can do both before and after a run, stretching will help protect you against getting any type of sports related injury. To learn more about proper stretching techniques or to speak to one of our representatives, contact Sports, Occupational & Knee Surgery today!