Stretching is a valuable tool for runners to prevent injuries. According to the American Academy of Family Physicians, 70 percent of runners suffer from an injury each year. Stretching may attenuate this risk, as well as increase flexibility and range of motion. Stretch before and after your runs, as well as on a daily basis. A proper warm-up is recommended prior to stretching to loosen your muscles and prevent injury while stretching -- a 10 minute brisk walk or light jog is all that's needed. Gently hold each stretch for about 10 to 15 seconds and do six to eight repetitions on each leg.
Hamstring
The hamstring muscle is located on the back of your upper leg. Hamstring stretches are essential for runners, as tight hamstrings can shorten your running stride. To stretch the hamstrings, sit down on the ground and extend both legs out in front of your body. Keeping your knees straight, bend forward at the waist as far as you can reach. You can also perform this stretch while standing.
Quadriceps
The quadriceps muscle is found on the front of your upper leg. To perform this stretch, stand next to a table or chair for balance. Pull your right foot up behind your body towards your buttocks. Hold your leg up by placing your right hand around your ankle. Use your other hand to hold onto the table to maintain balance. Keep your back straight during the stretch and be careful not to bend forward.
Gastrocnemius
Located on the back of the lower leg, the gastrocnemius, or calf, muscle helps to push your foot off the ground during running. If not corrected, tight gastrocnemius muscles can lead to a host of orthopedic conditions of the lower leg and foot such as Achilles tendonitis and plantar fasciitis. To do this stretch, stand on top of a step. Hang the heel of one foot over the edge of the step and then slowly lower your heel towards the ground as far as you can go. Switch sides.
Iliotibial Band
The iliotibial band is a band of connective tissue that extends from your hip joint to the knee. Repetitive flexion of the knee during running can irritate this band and cause it to become inflamed -- a condition known as iliotibial band syndrome. The iliotibial band stretch can help prevent this condition. For this stretch, sit down on the ground and extend both legs out in front of you. Bend your right leg and cross it over your left leg. Wrap your left arm around the right knee and slowly twist your entire body towards the right side. Pull your right leg towards your body. You should feel this stretch in your hip.
Groin
Perform this stretch while sitting on the ground. Pull both feet towards your body and place the bottoms of your feet together. Pull your feet as close to your body as possible. With your hands on your feet, push your knees down towards the ground using your elbows. You will feel this stretch in your inner thighs.
References
- FamilyDoctor.org: Running: Preventing Overuse Injuries
- "Advanced Marathoning"; Pete Pfitzinger and Scott Douglas; 2001
