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Running Specific Stretches
Each stretch should be held for 30 seconds and repeated 3X. You should feel a comfortable stretching sensation, without pain.
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| Quadriceps |
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| Quadriceps |
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Standing, pull your heel to your buttocks,
keep your back flat. Knee should be directly
under the hip. Feel the stretch in the front
of the thigh.
| Side lying, bottom hip and knee bent in front of body, keep back flat, grasp shin of top leg and pull heel to buttocks. Use heel of the bottom leg to push knee being stretched towards ground. Feel the stretch in the front of the thigh.
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| Quadriceps |
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| Hip Flexor |
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Standing, rest your foot on the chair behind you ~ knee height, bend supporting your knee, keep your back straight. Stretch should be felt in the front of the hip and the thigh.
| Kneel on a pillow, the other knee bent to 90°, hands on ground, lunge forward and keep low back straight. Stretch should be felt in the front of the hip.
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| TFL |
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| Hamstring |
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Standing next to a wall, weight is on the
leg you are stretching, cross other leg in front,
place hand on wall, keeping elbow straight,
push hips towards wall, keep pelvis straight.
Stretch should be felt on the side of the hip
closest to the wall.
| Rest foot on a stool/ chair with knee slightly bent, hips facing forward, reach forward towards the wall with your hands, keep back flat, movement should be through the hips. Feel the stretch in the back of your thigh.
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| Hamstring |
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| Hamstring |
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Lying on your back, one leg straight, grasp
around the thigh and lift the opposite leg up
in the air, keeping the knee straight.
Stretch should be felt in the back of the thigh.
| Sitting with one leg straight, toes pointing to the roof, the other bent with foot resting on inside of straight leg. Keep low back straight and reach for the wall with your hands, bending through the hips. Stretch is felt in the back of the straight leg.
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| Gluteals |
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| Calf |
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Sitting, cross one foot over top of other
knee and place foot flat on ground. Use
opposite arm to pull bent knee towards
body. Feel the stretch deep in the
buttocks of the bent knee.
| Leaning against a wall, one foot behind the other, knees straight and toes pointing straight ahead, move hips toward wall by bending elbows, keep back straight, heel must stay on the ground. Feel stretch in back of the lower leg.
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| Calf |
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Move closer to the wall, bend both knees and move hips towards wall, and keep the heel on the ground. The stretch should be felt lower in your leg.
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