Marathon running can cause severe muscle imbalances without proper stretching. These imbalances occur when certain muscles are being used more than others, resulting in tightness, fatigue and knots in the individual fibers. The muscles surrounding the hips become tight because the glutes, hamstrings and quadriceps are responsible for primary locomotion. Tightness in the muscles of the hips have a trickle-down effect and eventually lead to tightness all though the legs and back. Hip stretches can relieve much of the pain associated with running and decrease the risk of injury.
Hip Flexor Stretch
The hip flexors are responsible for lifting the leg during running. Repetitive lifting causes the hip flexors to tighten and can lead to hamstring tightness and lower back problems. To stretch the hip flexors, get into a lunge position on the floor, with your right leg in front and your left leg behind with your left knee on the ground. Keep your chest upright and press your pelvis forward. For added stretch, lift both arms overhead and lean slightly to your right to isolate the stretch of the left hip flexor. Hold for 30 seconds and switch sides.
Piriformis Stretch
The piriformis muscle lies between the gluteus medius and maximus, on the back on the pelvis. Tightness of this muscle can have an avalanche effect, progressively tightening the muscles down the legs, causing pain and weakness. Rice University's SportsMed Web advises stretching the piriformis by lying on your stomach and tucking your right knee under your body so it is in line with your left shoulder. Press down with your body weight until you feel a stretch in the glutes. Hold for 30 seconds and switch sides.
Iliotibial Band Stretch
The iliotibial band, or IT band, runs from the lateral portion of the hip on the outside of the leg, all the way down to the outside of the knee. This muscle is partially responsible for hip stabilization and knee extension. To do an IT band stretch, stand up and grasp a chair for support. Lift your right leg and cross your right ankle over your left knee. Bend your left leg and sit like you are in a chair. Hold for 30 seconds and switch. To do another IT band stretch, stand up and grasp the back of a chair. Cross your right leg behind your left and push your hips to the right. Hold for 30 seconds and switch.
Foam Roll
Marathon runners often get knots in their muscles that cannot be traditionally stretched out. According to physical therapist Clint Verran, writing in "Running Times," a foam roller massages the muscle by applying direct pressure to the knot and rolling it in the direction of the muscle. To massage the muscle, lie on the foam roll with the affected muscle on top of the roll. Slowly roll back and forth over the muscle for 60 seconds, pausing when you feel a painful knot. Concentrate the roll over the knot for an extra 20 to 30 seconds or until pain subsides a bit. You can roll the IT band, piriformis and hip flexors. Verran notes you should also perform an additional cool-down stretch after using a foam roller.
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