Stretching is so important! I'm guilty of not stretching enough but this past year, I've really made an effort to stretch after my runs. Happily, I haven't had any real IT issues, stress fractures or knee pains this year, so I wanted to share my stretching routine. I also foam roll, but I'll cover that in a different post. Don't just take my word on how important stretching is, here's what Mayo Clinc has to say about stretching: Stretching can help improve flexibility, and, consequently, range of motion about your joints. Better flexibility may:
I personally do not stretch before most runs. For races, I will stretch but only after a warm up. Stretching cold muscles can actually end up hurting you. So, if you stretch pre-workout, be sure to do a quick warm up prior to stretching. A few notes before getting into the nitty-gritty:
Standing Quad StretchQuadriceps are the large muscle group in on the top front of your leg. They're called quadriceps because the group is made up of four different muscles. They're critical to running, squatting, walking, A LOT. Being such a large muscle group, it's important to stretch them. Pretty basic stretch, you've probably been doing this since elementary school gym class. Remember to stand tall and gently pull up so you feel the stretch on your quad. If you don't feel a stretch, gently move your quad back, so instead of being parallel as shown above, your knee will be slightly behind the standing leg. You do not want to pull the lower half of the bent leg too close or past the top half of the bent leg. Changing the angle of your hips will also deepen or lessen the stretch depending on your personal flexibility. Be sure to do this on both sides. Downward Facing DogTypically, in downward dog, your head should be in alignment with your arms. However, I push through my arms to get a nice stretch in my shoulders, too. My gaze is toward my shins. I love this because it stretches my calves, hamstrings and shoulders. Elongating my body also helps with posture. I'll hold this longer than 30-seconds. I like to breathe nice and slow while in downward dog. Stretching my calves in downward dog has helped to eliminate shin splints (which untreated, can turn into stress fractures... I learned that the the hard way.... twice). Shin splints are usually caused from over use, this pounding of the pavement on the shin bone causes the muscles to become irritated and swell. The swelling of these muscles causes them to pull on your shin bone. Shin splints are painful and can be dangerous if left untreated. By focusing on stretching, I'm helping to increase blood flow and prevent the muscles from swelling. Standing Pike - lEGS cROSSEDThis is another simple stretch that hits a few muscles groups. It will stretch your calf, hamstring and bum. Step 1: Cross your legs. Step 2: Fold forward and try to touch your toes. If you're not able to go all the way down, add a block (or a book) so you can rest your hands on it. Be sure to do this for both legs. This stretch has been great for me for preventing knee problems. The hamstring is an important muscle, making sure to stretch it really well has helped me stay injury free. sTANDING pIKESimilar to the last stretch, just not with your legs crossed. This can also be done in seated position. sTRADDLEThis is another stretch that is simply but effective. It stretches your hamstrings, your calf, and your groin. If you're not able to touch your toe, keep your back straight, look toward your foot and gently reach forward keeping your back straight. Maybe it is the former cheerleader and gymnast in me, but I still love the straddle stretch. You can do this with your toes pointed and flexed. Just be sure to do the same on all three sides to keep everything even. Crossed Leg IT Band StretchThis is the IT band stretch that has been SO helpful for me. I didn't even know what an IT band was until I started running. IT band aka iliotibial band is a pesky one. ITBS is iliotibial band syndrome, aka runners knee. The IT band runs from your hip to your knee. If it isn't stretched properly, it can cause severe pain. Runners knee is one of the most common injuries for runners, so preventing is very important! When I had ITBS, it felt like someone was stabbing the side of my knee. It was just awful. Finding this stretch has been great for me. Start by crossing your legs. You want to keep the bottom leg and the top leg parallel. Make sure both your cheeks are on the ground and that you're not leaning to either side. Once you've got yourself set up, apply pressure to the top knee. You'll feel the stretch on your bum and outside of the leg. LungeThe lunge is another stretch I'm sure you've been doing most of your life. I like to start in downward dog and step through to my hands with one leg at a time. Make sure your knee is over your toe. This will prevent any pressure on your knee. Push through your heal on the back leg. Depending on your flexibility, this may look different for you. Your hands do not need to be on the ground, If you're performing this standing, make sure to keep your knee over your toe. If you push your hip forward, you'll feel this more in your hip flexor and the back of your leg. The great thing about a lunge is there are SO many different lunges you can do, this one just happens to be my go to! And that is my stretching routine! Don't stretch regularly? I can't recommend it enough. It's been so helpful for me and I will definitely continue to stretch. xoxo, Chelsea Shop The Post:
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