Stretching

Warm up

Always warm up properly - try to start with a brisk walk and gradually increase the speed until you feel comfortable.

Stretching excercises

Medical opinion is split on the merits of stretching. Some people do it and and others don’t. But a lot think it helps if you can stretch your legs and hips after a run, to stop the muscles staying short and tight. Stretching can help to prevent soreness and injuries by ensuring your muscles stay long, and supple. The following stretches are advised.

Top Calf Muscle (Gastrocnemius)

Rest the forenames against a wall with your legs in a straddle position so that your front foot is a couple of feet away from the wall. Slide your rear leg back keeping your heel in contact with floor until slight tension is felt at the back of the lower leg (calf).

Keeping the back straight, SLOWLY move the hips forward until the stretch is felt at the back of the lower leg and hold. SLOWLY return to the start position and repeat with the other leg.

Take care to

Keep the back straight and in line with the spine.
Keep the feet in line with the body and the heels flat on the floor.

Back of thigh stretch (Hamstring)

From a standing position with feet hip distance apart, take one leg forward, bend the supporting leg and hinge from the hips.

As you hinge from the hips, keep the back straight and the chest lifted. Put hands on bent leg or on top of both thighs for support. Try to keep toes of straight leg on the floor (though tall people with long legs may need to raise the toes slightly). Tip the bottom back to feel a stretch in the back of the thigh of the straight leg.

Take care to:

Keep the back straight and head in line with the spine.
Don’t lean too far forward or down (keep chest lifted).
Can be done from a seated position to help with support.

Front of thight stretch (Quads)

From a standing position with feet hip distance apart, take one leg back aiming to get the heel towards the bottom.

Keep back straight as you take the leg behind you. Aim to grasp the shoelaces part of the foot or hold the back of the trousers. You can use a belt or towel if this is more comfortable.

Take care to:

Keep the back straight and head in line with the spine.
Keep the chest lifted.
Keep hips forward.
Keep both knees in line.

Inner thigh muscles (Adductors)

Stand upright with hands on hips and feet twice width apart. Keep both feet pointing forward.

Keeping the back straight SLOWLY lean to one side by bending one knee until a stretch is felt on the inside of the straight leg. Hold and slowly return to the start position. Repeat for the other side.

Take care to:

Keep the back straight and the head looking forwards.
Keep the heels on the ground and the feet pointing forward.
Make sure the knee of the bent leg does not travel beyond a point above the ankle of that leg. Widening the stance should help in this respect.

Hip flexor stretch

Kneeling on one knee (with both knees on a mat), slide back knee behind until a stretch is felt across the hip of the back leg. To increase the difficulty, straighten the back leg.

Take care to:

Ensure the front knee remains at 90 degrees (no more).
Lean slightly forward so the back does not arch.
Keep back knee on the floor if this is more comfortable.