Regular running offers a number of benefits including improved cardiovascular fitness, fat burning, and improved leg endurance. Despite the benefits of running, the repetitive stride action over a relatively small range of movement can result in muscle tightness. Tight muscles are more prone to injury and can also affect your posture. Running can cause your quadriceps, hamstrings and hip flexors to shorten and become tight. To get the most from your stretching, perform stretches regularly but only when your muscles are warm. Over stretching a cold muscle may result in injury.
Fencepost Lunge
The fencepost lunge is an ideal stretch for use after a run as you do not need to kneel or lie on the floor. Place your left foot on a knee-high fence, wall, tree stump or similar object. Move your right leg back until you feel a mild stretch in your hips. Lower your hips towards the ground and hold this position for 10 to 20 seconds to maintain your flexibility or 30 to 60 seconds to develop it. To maximize the effect of this stretch, keep your torso upright. Leaning forward makes this stretch less effective.
Runner's Stretch
The runner's stretch is similar to the fencepost lunge but involves kneeling on the ground and is better suited as an indoor stretch. Take a large step forward and lower your rear knee to the floor. Place your hands on your leading thigh and slide your rear leg back as far as is comfortable. With your torso upright, let your hips sink down towards the floor. Make this stretch more effective by elevating your front foot. Hold for the desired duration and then change legs.Place a folded towel beneath your rear knee for comfort.
Kneeling Hip Flexor Stretch
This is a deep hip flexor stretch that is only suitable if you have good hip flexor flexibility already. Kneel down and then place your left foot on the floor in front of you. Your knees and hips should form a right angle. Reach behind you and grasp your right foot. Pull your foot as close to your butt as possible. Keep your shoulders squared, your torso upright and place your free hand on your right knee. Move your left foot forward to intensify this stretch. Hold for the desired duration and then change legs. Place a folded towel beneath your rear knee for comfort.
Side Lying Hip Flexor Stretch
This comfortable exercise is ideal when you want to stretch your hip flexors for an extended period of time. Lie on your right side with your body straight and your hips and shoulders squared. Rest your head on your outstretched right arm. Bend your left leg and grasp your ankle with your left hand. Extend your hip to the rear while attempting to push your foot away from your butt. Hold this position for the desired duration while attempting to increase the depth of the stretch as your muscles relax. Change legs and then repeat.
References
- "The Anatomy of Sports Injuries"; Brad Walker;2007
- "Stretching"; Bob Anderson and Jean Anderson; 2010
- "Sports Injuries: Their Prevention and Treatment - 3rd Edition"; Lars Peterson and Per Renström; 2000
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