It’s summertime, mornings are warmer and a lot of people working on their fitness want to add a morning run to their routine.
To ensure your new routine doesn’t stop due to injuries it is important to know how to stretch your body.
According to a study published on Health-line some of the most common injuries areas are:
- Knees
- Lower leg
- Upper leg
- Foot
- Ankles
- Hips, pelvis, or groin
- Lower back
These are some key stretches to add to your warmup and cool down to avoid injuries and continue running all summer long:
HIPFLEXOR TO HAMSTRING STRETCH
Starting in a lunge position, place both hands on the floor in line with your front foot. Slowly push your hips forward until you feel a stretch in the upper thigh of your back leg and hip.
Rock back placing the weight on your back knee while gently straightening your front leg. Keep your hand on the floor and try bringing your chest down to your front leg.
You should feel this second stretch on the hamstring of the extended leg, hold the stretch and return to the start of the flow.
STANDING QUADRICEPS HOLD
Stand straight with your feet together.
Bend one knee and with your hand pull your foot towards your buttock.
Stand tall, not moving the knee and try pushing your foot towards the floor.
You should feel a gentle stretch on your quad. To increase the stretch keep applying more pressure, pulling your heel closer to your bottom.
Lower your leg and do the same with your other leg.
SEATED HAMSTRING HOLD
In a seated position with your legs lying flat in front of you, lean forward sliding your hands down your shins.
Try touching your toes with your fingers. If you can’t reach, stop when you start to feel the light pull in the upper back of your legs. Hold the position.
Focus on your breathing, slow deep breathes. As you exhale try reaching forward little by little.
Hold the stretch for 30 seconds and slowly return to the initial position.
You want to repeat this stretch 3-4 times. Try reaching a little further each time.
CALF STRETCH WITH TOES ON A WALL
Stand in a staggered stance, one foot closer to the wall and the other one a few centimeters back. You can place your palms on the wall in front of you for support.
The foot closer to the wall, place your toes on the wall and your heel on the floor.
Put your weight into your front foot, you should feel the stretch on the lower part of that leg. The more weight you place on that leg, bringing the chest toward the wall, the more you will feel the stretch.
SUPINE SPINE TWIST
This is a great back stretch perfect for releasing tension in your lower back after a run.
Lay down with your back on the floor, preferably on a mat or soft surface.
Place both arms to your side, like a cross.
Bend your knees and bring them closer to your chest in a 90 degree angle.
Slowly rock both legs side to side.
If you want to learn more about this, book your initial consult with one of our experienced chiropractors to ensure that these stretches will be safe for you to perform.
Written by Florencia Otano
REFERENCES
https://central.gymshark.com/article/6-stretches-every-runner-should-be-doing-to-avoid-injury
https://www.self.com/gallery/essential-calf-stretches
https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=bo1616
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