Running Stretches

 Gone are the days when you could just go for a 2 hour run without a second thought. Now you have to plan it into your daily schedule and you feel it for a few days after. However, that shouldn’t discourage you from starting! Running is known to have other side effects like improving the health of your heart and lungs, increasing energy levels, decreasing stress levels, improving tone and strength of your muscles and increasing bone density.

It’s advised that you get checked by a health professional (like a chiropractor!) to make sure that running is an appropriate physical activity for you. Start slowly to allow your body time to adapt to the new activity and don’t forget about the warm-up. After the run, remember to do the cool down and stretch in order to prevent injury and excessive soreness. If you do experience pain or an injury that lasts longer than the usual post-workout soreness, ice the area and consult your healthcare practitioner.

Some stretches for you to do after your run include the following:

1. Upper Calf: Stand with your feet one in front of each other, about a foot apart, keeping the back knee straight and the front one bent. Keep both feet flat on the ground and lean forwards gently into a lunge.

2. Lower Calf: Place on foot directly behind the other and keep both feet flat on the ground. Gently bend both knees into a semi-squat position.

3. Front of Thigh: Support yourself for balance and grab your ankle with one hand. Standing on one foot, keep your body as straight as possible and pull your foot up towards your buttock. If you cannot touch your buttocks with your heel, then try pulling your knee backwards and extending the hip instead.

4. Back of Thigh: Put one heel on a low surface, keep the knee straight and point your toes upwards. Bend forward from the hips, keeping your back as straight as possible.

5. Hips/Buttocks: Put your foot flat on a low surface and bend the knee so that your foot is sitting on top of the surface. Lean slightly forwards over the bent leg and keep the leg you are standing on straight.

Things to remember about stretching:

1. Don’t stretch a cold muscle

2. Don’t overstretch or stretch to the point of pain. It should be comfortable

3. Hold each stretch for a count of 30 seconds and repeat twice on each side

4. Don’t bounce through the stretch. Keep the stretch constant and sustained.

Resources

Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/at-play/running-stretches.aspx