Which stretches to do after running

Forgetting to stretch after running can cause muscles to become tense and painful, which can keep a person from achieving their fitness goals. People should stretch after every run while the muscles are still warm and hold each stretch for 10—30 seconds. It is helpful to focus on breathing in and out throughout the stretch. Stretches should not cause pain, and a person should stop the stretch immediately if they are finding it painful.

Causes of lower back pain include heavy lifting and prolonged sitting, but poor recovery after running can also lead to back problems.

The hip flexors are the group of muscles in the area where the thighs meet the torso. Tight hip flexors can cause hip and lower back pain, especially in runners.

Extended periods sitting at a desk or in a car can also contribute to tightness in the hip flexors. Without proper stretching, activities such as running and biking can cause tight quads. When these muscles become tense and tight, they can lead to misalignment in the hips and back, which can result in pain. The quadriceps also help support the knee, so having strong and flexible quads can help alleviate knee pain. The hamstrings are the large muscles that run up the back of the thighs.

They connect to the hip flexors, gluteal muscles, and calves. When the hamstrings are tight, this can lead to lower back and knee pain. Having flexible hamstrings is important for overall mobility when running.

Close X. Back to Living Better Living Better newsletter. Zip Code. The 5 most important post-run stretches. Quadriceps stretch Muscle location: Includes the four prevailing muscles on the front of the thigh. Place your hand on a wall or the back of a sturdy chair for balance. Bending your knee, bring your foot into your hand and point your knee straight down toward the floor. Stand tall and pull your heel toward your buttocks. To get more from the stretch, press your hips forward slightly.

Hold for 30 to 45 seconds, then release your foot and repeat on the other leg. Calf stretch Muscle location: On the back of the lower leg made up of two muscles. Importance: Tight calves can alter running gait, which can lead to injuries. Place your hand on a wall or the back of a sturdy chair for support.

Step one foot back so your feet are staggered. Exercises for strong bones week fitness plan Balance exercises Flexibility exercises Gym-free exercises Gym-free workouts Easy exercises Sitting exercises Strength exercises. Get fit with Strength and Flex Strength and Flex exercise plan Strength and Flex exercise plan: week by week Strength and Flex exercise plan: how-to videos How to improve your strength and flexibility. NHS Fitness Studio. These stretches are best done after exercising, when your muscles are warm and more elastic.

Hip flexor stretch — hold for 15 seconds Step your left leg forward, keeping both feet pointing straight ahead. Keeping your back leg straight and avoiding sticking your buttock out and arching your back, slowly bend your front leg and push your right buttock forward until you feel a stretch across the front of your right hip joint.

Repeat with the other leg. Thigh stretch — hold for 15 seconds Grab the top of your left foot behind you and gently pull your heel towards your left buttock to stretch the front of the thigh, keeping the knees touching. Avoid leaning forwards or to the side. Tip: place a hand on a wall or bench for balance. Hamstring stretch — hold for 15 seconds Stand with your right leg just in front of the other and your hands on your hips.

You can also use a chair to balance yourself. This stretch should be felt in the front of your thigh, and from your hip down to your knee. Your hamstrings make up the back part of your thigh, stretching from the hip to the knee. Your calf muscles on the back of your lower legs are a key area to pay attention to after a run. Poor calf stretching can make soreness and injury more likely.

This stretch lengthens the piriformis, a deep muscle that runs from your sacrum to your thigh bone. It also stretches the gluteal muscles, which play a vital role for runners. Strengthening and stretching your gluteal muscles is important for improving your running performance. The adductor muscles are a group of muscles that are located in the inner thighs and run from your pelvis to your thigh, and in some cases, all the way to your knee. To stretch the adductor muscles :.

Harder running surfaces, like sidewalks, can place additional stress on the spine and cause tightness and pain. The lower back area is another part of the body that runners should be aware of. To stretch your lower back:.