Home Fitness Training Best Stretches to Do After a Run, According to a Physical Therapist

Best Stretches to Do After a Run, According to a Physical Therapist

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If you run commonly, you’re no stranger to tight, sore muscle mass and the occasional damage. In addition to common strength training coupled with correct nutrition and sleep, the correct stretches after a run will help your muscle mass calm down and prepare in your subsequent exercise.



Despite in style perception, there isn’t a lot of analysis that helps stretching earlier than a run, in accordance to bodily therapist Corey Rovzar, Ph.D. In some instances, it could actually truly affect efficiency.

“Stretching after a run is great, though, because you’ve already put in those miles and it’s more of a recovery,” says Rovzar. “It should always be done gently. Just a nice, light stretch that should feel good and help assist those muscles as they cool down a bit.”

Here are Rovzar’s favourite post-run stretches, with finer factors on how to maximize every.

1. Kneeling Hip Flexor Stretch

“The biggest limitation I typically see with runners is hip-flexor tightness, and the effect it has on their running form,” Rovzar says. “This stretch helps you get the hip extension you need while running.”

  1. Begin with proper knee on the bottom and left knee ahead in a lunge place.
  2. Keeping higher body straight, lean ahead with hips till you are feeling a stretch.
  3. Hold for 20-30 seconds, then swap sides.
thread the needle

2. Thread the Needle

“Any exercise that’s going to increase thoracic mobility, which is your upper back, is important because when you run, you want your torso to rotate,” Rovzar says. “You don’t want that rotation to all come from your hips. That just makes you more susceptible to injury, and your hips will overcompensate if your thoracic spine doesn’t have the mobility.”

  1. Begin on the bottom on all fours and make a tabletop place together with your body—hips must be instantly above knees. Elbows, shoulders, and wrists must be in a straight line, perpendicular to the bottom.
  2. Take proper arm and thread it below left arm, rotating torso to the left.
  3. Rest proper shoulder and temple on the ground.
  4. Keep left arm straight and lengthen it overhead, with palm going through down.
  5. Hold for 30 seconds (or longer), then swap sides.
seated hamstring

3. Seated Hamstring Stretch

“In general, with running, your hamstrings and whole backside (posterior chain) are prone to getting tight because those muscles are getting used a lot. So, if you can get those hamstrings a little more limber, it can help with the sensation of tightness.”

 Sit on the ground and lengthen your proper leg in entrance of you.

  1. Bend left leg, with knee in opposition to the ground and left foot resting in opposition to the within of your proper thigh.
  2. Holding onto proper foot, bend ahead at waist whereas preserving again straight.
  3. Hold for 30 seconds, then swap sides.
quad stretch

4. Quad Stretch

“Downhills are hard on quads because the breaking mechanism works them a ton. If your quads are super tight, it increases the force that goes through the knee, which can often lead to pain or discomfort, so you want to maintain good flexibility by keeping your quads nice and limber.”

 Standing as straight as doable, seize your proper foot and elevate it up behind you.

  1. Gently pull heel in towards butt to really feel the stretch. Think about preserving your knee shut in, not winged out.
  2. Hold for 15-30 seconds after which swap sides.

5. Calf Stretch

“Calves, similar to the hamstrings, are part of that posterior chain and actually take on seven times the force of your body weight when you’re running. Calves are often neglected from a strength perspective—it’s a big deal to show those calves some love because they really are the workhorse.”

 Stand on the sting of a curb, stairs, or an exercise step, together with your heels handing off the sting.

  1. Start by rising up onto toes (maintain onto a wall or railing for stability).
  2. Slowly decrease heels under the step.
  3. Do 3 sets of 15—this can each stretch and strengthen the calves.

*Don’t have entry to steps or a ledge? Stand in a staggered stance in entrance of a wall. With each ft flat on the bottom, shift your weight onto the again foot till you are feeling a stretch by way of that leg’s calf. Switch after 30 sec.

seated twist stretch

6. Seated Hip & IT Band Stretch

“The IT Band is pretty susceptible to getting tight, especially when people tend to overcompensate by using their quad/IT band instead of their glutes. Coupling the IT band stretching with some glute strengthening can go a long way, especially with people who tend to have IT tightness or outer knee pain.”

  1. Sit on the ground with legs prolonged out.
  2. Cross proper leg over left and bend knee in order that proper foot rests flat on the ground.
  3. Rotate body to look over proper shoulder till you are feeling a stretch.
  4. Hold for 30 seconds after which swap sides.
Pigeon Pose
Courtesy of Lululemon

7. Pigeon Stretch

“This kind of goes along with that calf and hamstring posterior chain complex, where your glutes are working hard and susceptible to tightness, especially if you’re doing a lot of uphill running. Stretching your glutes is good to maintain mobility and just calm things down after a hard run.”

  1. Begin on all fours and lengthen left leg out behind you, with hips going through ahead.
  2. Bend proper knee with shin resting on the ground.
  3. Slowly stroll fingers ahead and lean into the stretch for 5-10 seconds.
  4. Switch sides and repeat.

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