do you stretch your ankle? arch? 'shin'? glute?
I NEVER EVER used to stretch. I learnt, sadly, that that leads to injury. I now stretch every morning and every evening for at least 30 seconds for each muscle. If I feel little stiff throughout the day - i just stretch it out again.
I think there are also 'high risk' stretchs for calf (standing and bending down to touch your toes is one) - so what ones are you doing?
(btw - i say all this as noooooooo expert at all!)
What he just said
I use these two books;
Great for all your static post run needs
for your pre run warm ups
I got em and use them refer to them all the time when I think im getting off form. Its as important to have the correct form when stretching as that can cause problems as well.
Hi Karl. Why stretch before a run when your muscles are cold? It only increases your injury risk. Post run muscle soreness is not a bad thing per se - if you've done an intensive session, you should expect to be slightly sore. The best way to deal with this is ensure your body receives a good dose of carbohydrate and some quality protein, within 30 mins of stopping exercise. This should reduce the effect of DOMS in a way which stretching never will be able to do.
If I was to say there are two stretches which are typically neglected by runners but of high importance to injury avoidance, that is to do a stretch of the Soleus muscle (the hidden muscle deep in the calf), and the Piriformis muscle (goes laterally in the butt and stabilises the hip). A third muscle/ tendon to stretch (but not everyone is affected by this) is the Illotibial Band (ITB for short).
You can easily find stretches for these on the YouTwitterSphere. Good luck.
Pre race stretching..NO! Just warm up by a normal pre race jog and then perhaps some gentle dynamic ones with your strides etc...
Good post by TD above. See him!
Yeah, what TD said. Especially the soleus stretch, which I didn't even know about but have performed religiously since my first and only achilles niggle.
Here's an easy-to-watch video...
Bloody Nora! Here's a good one...
Andrew DuBois wrote (see)
Those stretches in the 2 videos above might be ok post run but don't do them pre run.
And I always thought this smiley was meant to be someone enjoying a good run:
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