Dr. Grant Matkovich
Stretching for runners is always a good thing. However, to stretch correctly is not always easy.
Here are some tips on how to correctly stretch the quads (front of the thigh) and hamstring (back of the thigh) muscles.
These muscles are used a lot with runners and always need same attention!
Important to stretch this muscle if you have runners knee (pain in the front of the knee behind the kneecap, with a feeling that the back of your knee cap is grinding against the knee joint).
Tips to do it correctly:
- Remember to balance / stabilize yourself with your other hand by holding onto a chair or a wall.
- Make sure your knee is next to your other knee when you are stretching.
- Make sure your upper body / torso is up right, ideally with your lower back slightly arched.
You should feel the stretch in the front of your thigh with the most of the stretch in the thigh slightly above the knee.
Add this stretch into your routine after you have done hill sessions or an especially hilly route as your quads work hard when running up hill.
If you are unable to balance or stand on your one leg you can change position to lying down on your side. Shown below.
Always tight with runners, just try touch your toes with your legs straight!
This is a good stretch for runners with hamstrings that cramp often or with burning pain around your “bum bones”, the bones you sit on.
Tips to doing this stretch correctly:
- Keep your pelvis straight with the floor, don’t ‘hike your pelvis.
- Take both hands (not just one) down the leg on the side being stretched this will help stretch the whole hamstring muscle.
- Bend your back forward over the leg being stretched this will help isolate the hamstring muscle more.
Like the quad muscles hold this stretch for 30s and repeat 3 times. Its best to do both sides even if the other side is not injured / tight/ giving issues.
This stretch can be painful. The ideal stretch is to find the position that is comfortable but not yet uncomfortable.
This stretch needs to be done regularly to increase hamstring flexibility which will help reduce low back and glute (butt) muscle pain when running.
Next time will be tips on how to stretch glute muscles.