Key Stretches for Runners

As many of you may have guessed, I recently have been chatting with groups at Running Room off 4th Ave. One of the key concepts my clients are interested in is how to stay injury free. Stretching is always a hot topic, and I recommend static stretching be completed primarily after, not before activity. Prior to activity dynamic warmup is an excellent addition to your training, there will be more on this in future blogs.

Static stretching involves holding a position for 30 seconds to one minute, not moving out of a position of specific stretch. Comparing left and right will give you an idea of your symmetry (or lack thereof!). Three key static stretches (read: post run/training!) are as follows:

1. Gastrocnemius and soleus (calf) 
http://www.youtube.com/watch?v=3eKAtD2hlow

These stretches are of particular importance to keep your ankle mobile. The second stretch with knee bent will let you know of any limitations side to side.

2. Quadriceps 
http://www.youtube.com/watch?v=CZBKSOtyssM

One additional tip is to try to keep the knee back to get stretch of the rectus femoris. This muscle attaches all the way up into the front of the hip bone. As a result, this is a key muscle for causing pelvic imbalances that can put you "out".

3. Adductors
http://www.youtube.com/watch?v=9Y2YZgYQLqc

Excessive tension in your adductors pulls your knee towards the midline, which is no good for knee and hip mechanics!

Remember to keep learning as much as you can about variety in your warmup, cool down, and how to train effectively. Ensure you listen to your body and know when any pain persists longer than 48 hours after activity that you should be getting that checked out by your friendly neighbourhood physiotherapist.