Lesson: Stretching is VERY Important

I've always slacked on stretching, but the increase speed is wearing down my legs. I'm having some muscle pain now and can feel them fatigued throughout the day. Behind my knee I feel a pain in my tendon if I change directions quickly. I need to do something to help, like start stretching.

Stretching is important because you are less likely to get injured (pre-run stretch) and your muscles will recover faster (post-run stretch.)

General rules:
1: Do not jerk the muscles - move slowly
2: Hold the stretch for an extended period
3: Repeat each stretch several times
4: Stretch before and after excercise

Five Stretches that I'll begin using before and after each run:

Quadriceps - Bend at the knee to lift your heel to your buttocks. Grab your foot with the opposite hand to hold your heel against yourself.

Hamstring - Lie down on your back with your legs straight. Grab one leg by the knee or back of the thigh while keeping the other leg straight. Pull leg towards your chest while keeping it straight. Hold when you feel tension.

Calf - Stand a few feet from a wall or pole with your legs staggered about should width, your feet flat and your toes pointing directly at the wall. Lean your hips foward with your knees slightly bent. Your arms will support yourself against the wall while stretching the calf of your leg furthest from the wall.

Under the calf - Same as the calf stretch except your are bending your knees more and concentrating on stretching the leg closer to the wall.

Groin - Sit on the ground and put the bottom of your feet together. Using your elboes, push your knees torwards the ground.

posted by jim @ 8:40 AM Permanent Link |