Static stretching is the elongation of muscles during a period of rest. “Without movement,” static stretches help improve overall flexibility of a single muscle or muscle group at one time. As such, static stretching decreases your core temperature and should be performed at a slow pace. Hold each stretch for 20-30 seconds for gradual, permanent tissue change to avoid a rebounding “rubber band” effect. After a round a static stretching, you will feel “loose” and relaxed. Static stretching should be performed after a run as part of your cool down to prevent muscle tightness and cramping, maintain muscle length and improve your flexibility. After contracting your muscles during training, don’t forget to stretch thoroughly after every run. When stretching, target your gluteals, hamstrings, quadriceps and calves (as shown in the pictures below) to reduce post-run muscle soreness. Hold each stretch for 20-30 seconds and perform each stretch for 3 repetitions.
Single Knee-to-Chest Stretch (target muscle group: gluteals) Lying on your back, hug one knee into your chest. Hold for 20-30 seconds. Repeat 3 times on each leg.
Standing Hamstring Stretch Place one foot on a small stool or step. Keep your back flat and hinge forward at your waist, reaching your arms toward your toes. Make sure you keep your knee straight to maximize the stretch. You will feel a stretch in the back of your thigh and knee. If you flex your foot, you will also feel a stretch in your calf. Hold for 20-30 seconds and repeat on each leg. Standing Calf Stretch 1 (Target muscle group: gastrocnemius—large calf muscle) Stand with your feet staggered, about 6-12 inches apart. If you need assistance for balance, you can perform this stretch against the wall. Gently lunge one foot forward until you feel a stretch in the back of your calf. Make sure you keep your heel down to achieve the maximum benefit of the stretch. Hold for 20-30 seconds and repeat 3 times on each leg.
Standing Quadriceps Stretch Balance on one foot and bend your opposite knee, bringing your foot toward your bottom. Grab your foot and gently pull it toward your bottom until you feel a stretch in the front of your thigh (quads). Hold for 20-30 seconds and repeat 3 times on each leg.
Standing Calf Stretch 2 (Target muscle group: soleus—smaller calf muscle) Stand with your feet staggered, about 6-12 inches apart. If you need assistance for balance, you can perform this stretch against the wall. Gently lunge one foot forward and slightly bend your back leg, keeping your heel down. You should feel a stretch in your upper calf. Hold for 20-30 seconds and repeat 3 times on each leg.
Active Half-Kneeling Hip Flexor Stretch Kneel down on one knee, bringing your opposite leg in front of your with a 90-degree bend at your hip and your knee. Maintain good upright posture and gently perform a posterior pelvic tilt by tucking your tailbone under and thrusting your pelvis forward until you feel a stretch in the front of your hip. Hold for 20-30 seconds and repeat 3 times on each leg.
If you experience pain during or after a run, take a few days off to rest, especially if your pain worsens during or after running or causes you to alter your gait pattern. Instead of running, substitute lower intensity walking, water aerobics or recumbent cycling. Once you start running again, cut your distance in half. Ease yourself back into your running program only if you remain pain-free. If you are still experiencing discomfort, call Loudoun Sports Therapy Center to diagnose your injury and help you safely return to your running routine by addressing the source of your pain, tackling any musculoskeletal imbalances.
Made with FlippingBook - Online magazine maker