Stretching is a very important part of every exercise regimen. As the running season approaches, don’t forget to include some of the following stretches at the end of your workout:

Calf Stretch
  • Perform the stretch by placing hands up against the wall
  • Bring one leg behind the other into a lunge position
  • Be sure that your back leg is straight with the heel on the floor
  • Lean into the wall until the stretch is felt in the calf
  • Hold stretch for 20-seconds and repeat 3-times
  • To stretch the Soleus muscle change the back leg so there is a slight bend, keeping your heel on the floor
  • The stretch should be felt closer to the heel (Plantar-surface of foot)
  • Hold stretch for 20-seconds and repeat 3-times
Stretching of the Right Iliotibial Band/IT band
  • Perform the IT-Band stretch by standing parallel to the wall
  • With the right hand on the wall, put the Left foot in front of the Right foot so that the heel of Left foot is against the toe of Right
  • Then lean the upper body away from the object while pushing the Right hip towards the wall
  • The stretch should be felt over the outside of Right Hip
  • Hold stretch for 20-seconds and repeat 3 times.
  • Change legs and repeat
 Hamstring Stretch
  • Perform this stretch by placing heel on an object about 16 inches off the ground on a low bench or stair step
  • Keeping your abdominals tight, lean forward keeping your back straight
  • This exercise should be felt on back of thigh
  • Hold stretch for 20-seconds & repeat 3 times
Hip Flexor Stretch
  • Perform this stretch by placing your foot up on a bench or stair-step
  • Place your hands over your head and rotate up and away from the standing leg
  • Bring hips forward and away from the standing leg until a stretch is felt on the front of the hip
  • Hold stretch for 20-seconds and repeat 3-times
 Quad Stretch
  • Perform this stretch by bringing the heel of one foot up towards your buttock
  • Your knee should point towards the ground and you should be standing tall with tight abdominals
  • Your standing leg should be slightly bent
  • The stretch should be felt in the front of the thigh
  • Hold stretch 20-seconds and repeat 3-times

 

Thanks to Novacare for these helpful tips!

See you on the trail!