What are the best stretching exercises for runners?
July 15, 2022 | 20,00 EUR | answered by Claudia Rothwiller
Dear Doctor,
My name is Lukas Stolzheim and I am a passionate runner. I run regularly and also participate in races. Lately, I have been experiencing increased tension and muscle pain, especially in my leg and back muscles. These issues not only affect my performance while running, but also make daily life uncomfortable.
I am concerned that these problems could become chronic and jeopardize my running career. That's why I would like to know from you which stretching exercises are most effective for runners to relax my muscles, prevent tension, and improve my flexibility.
I have already tried various stretching exercises that I found online, but I am unsure if they are truly the best for runners. I would like to hear from an expert like you which specific stretching exercises I should incorporate into my training to alleviate my discomfort and improve my performance.
I hope you can recommend me some specific exercises that are both easy to implement and effective. I look forward to receiving your recommendations and thank you in advance for your help.
Sincerely,
Lukas Stolzheim
Dear Lukas Stolzheim,
Thank you for your message and trust in my expertise as a sports physician. I'm sorry to hear that you are struggling with tension and muscle problems in your leg and back muscles. These issues can not only affect your performance while running, but also impact your daily life.
Stretching exercises are an important measure to release tension, improve flexibility, and prevent injuries. As a passionate runner, you should regularly take time for stretching exercises to relax your muscles and maintain your mobility. Here are some specific stretching exercises that are particularly effective for runners:
1. Leg Stretch: Sit on the floor and extend one leg forward. Bend the other leg and bring the foot as close as possible to your extended leg. Hold the position for about 30 seconds and then switch legs.
2. Adductor Stretch: Sit with your legs extended on the floor. Bend one leg and bring the foot to the inside of the other thigh. Slowly lean forward to feel the stretch in the groin area. Hold the position for 30 seconds and then switch sides.
3. Quadriceps Stretch: Stand upright and grab your foot with one hand, pulling it towards your buttocks. Hold the foot firmly and press the knee down to intensify the stretch in the quadriceps. Hold the position for 30 seconds and then switch legs.
4. Back Stretch: Lie on your stomach and support yourself on your forearms. Slowly lift the upper body and hold the position for 30 seconds to stretch the back muscles.
You can perform these stretching exercises before and after running to warm up and relax your muscles. Remember to perform the exercises slowly and in a controlled manner, without jerky movements. It is also important to breathe deeply and evenly to intensify the stretch.
If the symptoms persist or worsen despite regular stretching exercises, I recommend scheduling an appointment in my online consultation to receive individual advice and further treatment options.
I hope these stretching exercises help alleviate your symptoms and improve your running performance. Stay healthy and active!
Best regards,
Dr. Claudia Rothwiller
