Find Flexion Exercise Therapy Near You

Yext Chiropractors has the most complete directory of flexion specialists across the country. Enter your zip code to find flexion therapy in your area.

find flexion therapy

Resource Article

Stretches for Runners

Running requires a delicate balance between strength, flexibility, and endurance. Stretching benefits you because it greatly improves flexibility. It makes you run faster by lengthening your stride, allowing you to run the distance without using additional energy. Incorporating stretching exercises into your running routine will also lessen your risk of injury and improve your range of motion. Stretching after running is likewise recommended as it dramatically reduces post-run stiffness and soreness.

These stretches will also alleviate a good amount of lower leg pain, upper leg pain, back and leg pain, chronic leg pain, leg cramps (leg cramp), leg ache and severe leg pain. Sever leg pain may be an indication of further injury, but back leg pain that seems average can most likely be avoided with proper stretching. Be sure to avoid a leg spasm and leg injury as much as possible, as leg therapy may be necessary at that point for that leg discomfort and leg stiffness.

Importance of Stretching:

To Stretch or Not to Stretch – Should I do Stretching Exercises?

Running Advice and News – the Importance of Stretching for Runners

Training, It’s All About You – Running and Stretching

Suite 101 – Stretching for Runners

Curious Runner – A blog about running

In particular, the hamstrings, calves, quads, inner thighs, lateral/outer thighs, and soleus are the most important areas that should be stretched before running. Below are some recommendations that can lead to speed, balance, and better health:

Splits (for the inner thigh)

Splits help stretch the adductors. It reduces tightness and helps prevent strains on the iliotibial band. To do this, set your feet as far apart as possible, parallel to each other. Fold your arms and then bend forward while trying to reach the ground.

Outer Thigh Hip Abductor

Lie on your back and point the feet in the opposite direction when stretching. Outside the ankle, wrap a rope and use the inner thigh muscles to stretch the leg across your body.

Soleus Stretch

Stretching the muscles in the back of the lower leg is likewise important. Do the soleus stretch while seated. Place your hands on the balls of the feet and lift the foot from the floor using the shins.

Hang Ten (for the hamstrings)

The hamstring is the most critical muscle group for running. Stretching this area will significantly lower the risk of injury. To perform the hang ten, bend over and try to reach your toes with your fingers. Relax your neck muscles as you do this.

Flamingo (for the quads)

It is also important to stretch the quads because tight muscles in the area will shorten your stride and decrease the back kick. To do the flamingo, balance your weight on one foot and hold an object while keeping your knee pointed to the torso.

Heel Drop (for the calves)

Stand on a step and drop your heels until you feel a bit of discomfort, then relax the calves. The feet moves closer to the ground if the calves are stretched and some of the burden will be taken away from the shins as you run.

Other Resources:

Mid-Hudson Road Runners Club – Isolated Stretching

Runner’s Resource Guide – Basic Stretching Exercise

Cool Running – Stay Loose, Stretches for Runners

Running Tips – Stretching Exercise for Runners

The Runner’s Guide – Stretches before Running