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Improving Your Foot Comfort

Feeling Sore: Five Essential Stretches For Runners To Help Prevent Injury

4 October 2017

Holly Mitchell

Many aspects of running can help reduce injury. Choosing good shoes, following a gradual increase in training, and running with good form are all very important. However, some injuries can simply come because of overuse and lack of proper recovery. Running makes muscles and tendons tight from the stress of exercise, and without some TLC to help them loosen up, you end up with pain and injury. These stretches can help you prevent common running injuries as you incorporate them into your warm up. 

The Deep Lunge

This is often called the "runner's stretch" because of how many runners do it before a race or training session. Place one knee on the ground, while extending the other leg forward into a lunge position. tip your body forward into the lunge to really stretch through the hip of the leg resting on the floor. If you want an even deep stretch for the back leg, lift the knee and extend the leg fully behind you, resting on the toe. 

As a variation, do this same stretch with your leg pointed slightly out at an angle to stretch a different part of the hip. This stretch helps to prevent the tightening of the hip through the IT band, helping you to power through your run without experiencing hip or joint pain around the pelvic area during recovery. 

The Four

This is a classic stretch that helps relieve tension in the hamstrings. Sit on the ground and extend one leg (slightly angled out) in front of you. Tuck the other foot against your inner thigh. Lean forward into the stretch by extending your hand toward your foot. However, don't be tempted to round your back to lean further forward. When you keep your back straight and aligned as you lead with your chest, you keep the emphasis on your hamstrings. 

The Wall Stretch

The wall stretch will help you stretch your calves. If these become too tight, you can experience tendonitis that extends from the back of the muscle down through the heel. Stand face the wall, bracing it with your hands. Place you foot on the wall, with your heel on the ground. Slowly bend your leg. Hold the stretch for about 20 seconds before stretching the other side.

A variation of this stretch can extend it's effectiveness. Instead bending your knee, simple pull your body close the wall while still keeping your foot tipped up against it. You'll feel the stretch, but it will extend a slightly different part of the calve. 

The Sumo Squat

Place your feet wide with the toes pointing slightly out. Keeping your back straight, sink down into a wide squat. Place your elbows against your inner leg and push outward, extending the inner thigh. Not only does this help stretch your lower back, but it helps to strengthen your glutes and your quads. Take several deep breaths before releasing the squat and bending at the waist to rest your fingers on the ground. Slowly roll your body up until you are standing again. You might repeat this stretch several times, especially if you have any tightness in the pelvic area. 

The Downward Dog

This is a yoga move, but it functions as a stretch for many of your body's muscles. Doing this stretch every time after your brief warm up will increase your flexibility and your range of motion. Vends at the waist and place you hands shoulder width apart. Plant your toes on the ground and raise your torso to make an "A" shape with your body. You will feel the stretch begin at the glutes and end at your feet, all the way down the back of your leg 

For more information about preventing running injury, contact a podiatrist in your area that specializes in sports medicine and injury prevention.

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