What are the best stretching exercises for runners?
June 17, 2022 | 35,00 EUR | answered by Emma Hacker
Dear sports medicine doctor,
My name is Claudia Dörr and I am a passionate runner. In recent weeks, I have noticed increasing problems with tension in my legs and back that are affecting my running. I have already tried to stretch regularly to loosen my muscles, but I am unsure if I am doing the right stretching exercises.
Currently, after each run, I experience pain in my thighs and lower back. These pains affect my performance and prevent me from reaching my full potential. I am concerned that these tensions could lead to injuries and jeopardize my running career.
Therefore, I would like to ask you what the best stretching exercises are for runners to release tension and loosen the muscles. Which stretching exercises do you recommend specifically for the thigh muscles and lower back? Are there specific stretching techniques that are particularly effective in preventing injuries and supporting recovery?
Thank you in advance for your help and expertise. I look forward to implementing your recommendations to improve my performance in running and reduce my tensions.
Sincerely,
Claudia Dörr
Dear Claudia Dörr,
Thank you for your message and your trust in my expertise as a sports medicine specialist. I'm sorry to hear that you are suffering from tension in your legs and back that is affecting your running training. It is important that you take these issues seriously to prevent injuries and improve your performance.
Stretching exercises are an important part of training for runners as they help to loosen the muscles, improve flexibility, and prevent injuries. Targeted stretching exercises can help to relax the affected muscles, especially in the thighs and lower back.
For the thigh muscles, I recommend the following stretching exercises:
- Quadriceps stretch: Stand upright, grab your foot with one hand and pull it towards your buttocks. Hold the position for about 30 seconds and repeat the stretch on the other side.
- Hamstring stretch: Sit on the floor, extend one leg and bend the other leg. Lean forward with a straight back to stretch the hamstrings. Hold the position for 30 seconds and switch sides.
For the lower back area, I recommend the following stretching exercises:
- Cat-cow pose: Get on all fours, round your back upwards and let your head hang down. Hold the position for a few breaths and then return to the starting position.
- Lumbar spine stretch: Lie on your back, pull one knee towards your chest and hold it with your hands. Hold the position for 30 seconds and switch sides.
It is important to perform the stretching exercises slowly and controlled, without jerky movements. Make sure to warm up before running and stretch adequately after running to relax the muscles and support recovery.
I hope these recommendations help you reduce your tension and improve your running performance. Please do not hesitate to contact me if you have any further questions or need additional support.
Best of luck with your training and running career!
Sincerely,
Emma Hacker, Sports Medicine Specialist
