Which stretching exercises are best for runners?
June 2, 2022 | 20,00 EUR | answered by Claudia Rothwiller
Dear Sports Medicine Doctor,
My name is Yvonne Born and I am a passionate runner. In recent weeks, I have noticed an increase in issues with my mobility and flexibility. While running, I have been experiencing more tension and pain in my legs and back. Even after running, I feel stiff and immobile. I am concerned that these issues could impact my performance and well-being while running.
I have already tried some stretching exercises, but I am unsure if I am choosing the right ones for my specific issues and needs. That is why I am reaching out to you for advice. What stretching exercises are best suited for runners like me to improve mobility and flexibility and prevent tension? Are there specific exercises that I should incorporate into my training to alleviate my symptoms?
I would greatly appreciate specific recommendations and guidance so that I can optimize my training effectively. Thank you in advance for your support.
Sincerely,
Yvonne Born
Dear Yvonne Born,
Thank you for your message and your trust in my expertise as a sports medicine specialist. I am sorry to hear that you have been experiencing increased problems with your flexibility and mobility while running in the past few weeks. These symptoms can indeed affect a runner's performance and well-being. It is good that you are actively looking into stretching exercises to alleviate your discomfort.
For runners like you, specific stretching exercises are particularly important to improve flexibility, prevent tension, and enhance performance. Here are some recommendations for stretching exercises specifically suitable for runners:
1. Leg and hip stretches: Stretch your quadriceps, hamstrings, and hip flexors to improve leg mobility. For example, you can perform the classic standing leg stretch or the hip flexor stretch while lying down.
2. Back and shoulder stretches: Also stretch the muscles in the upper back and shoulder area, as they are often neglected during running. Different types of arm and shoulder circles as well as back stretches can help.
3. Glute and calf stretches: Don't forget to stretch your glutes and calves, as these muscles are heavily used. For example, you can do the glute stretch while lying down or the calf stretch against a wall.
It is important to incorporate stretching exercises into your training routine regularly, both before and after running. Stretch slowly and controlled, hold the stretch for at least 20-30 seconds, and breathe deeply in and out. Make sure you only feel a pleasant stretch, not pain, while stretching.
In addition to stretching exercises, it is also important to strengthen your muscles through strength training to prevent injuries and improve your performance. A balanced training program that combines stretching, strength training, and running can help alleviate your discomfort and achieve your goals as a runner.
I hope these recommendations help you and that you can optimize your training effectively. If you have any further questions or specific issues, I am happy to assist you. Best of luck and enjoyment with your running!
Best regards,
Claudia Rothwiller, Sports Medicine Specialist
