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Upton Physical Therapy: 3 Stretches for Runners

October 25, 2017

Running is a beloved activity by many, especially once the sun starts to shine and the air heats up in the summertime. But, it can also cause sprains and pains to your body. Doing Upton Phyiscal Therapy and at all our other locations, we quite commonly see running injuries. Running, just like any other activity, can cause injuries due to poor form and posture. If you’re a runner, keep reading for stretches that you can perform to make your body feel great and keep you running mile after mile!

Quadricep Stretch

We’ve all done this stretch before, but for runners, this one is especially crucial if you’re running a hilly road or course. First, stand upright and grab your foot to pull your leg behind you with your corresponding hand. Next, tuck in your pelvis and pull your shin towards your thigh, all while holding your foot. Finally, make sure your knee is pointing downward and hold for at least 30 seconds or more. Repeat with the other side. If you’re feeling a little off balance, grab a chair, table, rail, or whatever you need to support yourself!

Hip Flexor Stretch

If you’ve ever ran a marathon, or have injured these bad boys, you know it hurts if you don’t stretch your hip flexors properly. To do so, kneel on the ground and take one leg back so it’s in a 90 degree angle. Make sure your knee and ankle are aligned. While keeping your back straight, press into your hip while keeping your other knee on the ground. You should be feeling a stretch in you hip flexor and your hamstring. Repeat with the other side after you hold this position for at least 30 seconds.

Hamstring Stretch

Another classic stretch that is essential for runners to improve mobility and reduce soreness the next day. While the quadricep stretch impacts the front of your thigh, this stretch will help with the back of your thigh, from the hip to the knee. This stretch is performed sitting down on the ground with one leg extended out. Bend your other leg in toward your inner thigh, so that your foot touches it.  Now that you’re in position, lean forward with your back and waist toward the foot of the leg that is extended out, as if you are reaching for your toes. Once you’ve held this stretch for 30 seconds, you can repeat with the other leg.

While these stretches are mostly geared towards post-runs, here are the 8 best stretches to do before running. At North Platte Physical Therapy, we’re dedicated to helping clients prevent injuries as they enjoy their favorite physical activities. But accidents happen, so if you do injure yourself while exercising or because of an accident, contact North Platte Physical Therapy to learn more about how we can help you recover. Our staff is praised throughout the Wyoming, and Nebraska areas for our commitment to our clients. We can fulfill comprehensive physical therapy services, and would be happy to customize a treatment plan for your personal needs.