Stretching tips for runners

Runners getting ready for a run often take a few moments to stretch out the muscles of the leg to prevent a possible muscle strain. The most frequently seen stretches include leaning against a wall with the feet flat on the ground to stretch the calf muscles.

Taking hold of the toe of the shoe and pulling the foot up to the buttocks stretches out the quadriceps muscles on the front of the thigh. To stretch the hamstrings on the back of the upper leg has the runner bending down trying to touch their toes or putting their foot on a step or chair, and then leaning forward to try and touch the toes. These stretches all seem to work to loosen the leg up before a run.

The muscles used in running are a little more complicated than just moving the leg back and forth during a run. There are more muscles in the leg and hip joint that are active, but are seldom thought of while getting ready for a run. One major group of muscles called the adductors, move the leg toward the inside of the midline. Some of these muscles may help with the flexion of the hip but are mainly used to keep the leg moving in a straight forward and backward motion by not letting the leg flare out to the side when running. If a runner should step on a slippery area and the foot goes sliding outward, the adductors are the muscles that are strained. That is when a runner notices how important the adductors are in running, as it is almost impossible to keep running without some pain.

To counteract the inward movement of the leg, the abductor muscles become involved to keep the leg from crossing inward across the front of the body. The abductors are located more in the hip area and may work some in the extension, or backward motion of the leg. These are shorter muscles and usually do not have a long range of motion. The abductors are very seldom stretched to the point of being strained but it is still a good muscle group to stretch.

And the major calf muscles of the lower leg are a two-muscle combination. The largest muscle, the gastrocnemius, is a two -joint muscle and is usually the one that is being stretched when the runner leans against the wall with the foot flat. There is a muscle behind the gastrocnemius called the soleus.

The soleus is a one-joint muscle used to point the foot downward (plantar flexion). The best way to stretch this muscle out is to bend at the knee and then move the knee forward. This isolates the soleus, and makes sure both muscles that lift the heel up for the push off when running are stretched.

There are several small muscles in the lower leg that lift the foot upward (dorsiflexion). A small muscle on the front of the lower leg alongside the bone in the lower leg is the tibialis anterior, which lifts the foot upward. A runner needs the foot to be up so that the heel hits the ground first, and not catch a toe on something that may cause the runner to trip. Stretching this muscle by putting the tip of the toe on the ground and trying to point the foot down as straight as possible. Another good movement to loosen this muscle up, is to put the toe on the ground and move the foot around and back and forth to loosen the entire ankle region.

Adding a few more stretches before a run may help prevent muscles cramping up, or being strained if the runner should slip. One easy stretch is to put the foot on an elevated surface and then lean forward to stretch the hamstrings. Turn sideways so the inside of the leg is facing down and then bend the supporting knee to stretch the adductors. Turn again to face forward and then bend the knee of the supporting leg as you keep the leg straight and stretch the muscle on the front of the hip (ilio-psoas).

A good stretch for the adductors is to sit down and bring the feet as close to the body, by bending the knees and putting the soles of the feet together. Push down on the knees with the hands or grab the ankles and use the elbows to push the legs down. To stretch the abductors in the hip, lie on your back and put your left foot under your right knee. Then with your right arm, pull the knee to the right trying to touch the ground on the right side , while keeping your shoulders and back flat on the ground. Repeat this with the right foot under the left knee. This stretch is also good for loosening up the low back a little.

While most runners stretch before a run it is also good practice to stretch after the run.