5 Essential Stretches for Runners
Hello Run R2P Community!
Today we are going to highlight 5 different stretches that can form the foundation of a solid mobility routine. What you do as part of your recovery and maintenance outside of running can make a huge difference in your running. These stretches target key muscle groups – the glutes, hip flexors, quads, hamstrings, and calves – to help you perform at your best and feel good in that next run.
Pigeon Pose
Start your stretching routine with the pigeon pose. This yoga-inspired stretch is a true gem for runners. Not only does it help with hip flexibility, but it also eases tension in the lower back and glutes.
Front Foot Elevated Hip Flexor Stretch
Tight hip flexors can be a runner’s worst enemy. Tight hip flexors limit hip extension, shortening our stride and place increased stress either above or below the hip. The front foot elevated hip flexor stretch helps alleviate this tension. Find an elevated surface, like a bench or a step, and place the top of your foot on it. Extend the opposite leg behind you and lean forward, engaging your glutes. You’ll feel a deep stretch in your hip flexors.
Couch Stretch
The couch stretch is a two for one stretch, addressing tightness in both our quads and hip flexors. We already touched on tight hip flexors and their potential ramifications. Tight quads can lead to increased stress in the front of the knee. I often find quad mobility deficits in patients dealing with “runner’s knee” although this is not a hard and fast rule and is only one potential contributing factor. Take a look at the video above for the set up of the couch stretch. Here’s a couple of tips. Keep your shoulder, hip, and knee all in alignment. Your heel does not need to be touching your rear end. In fact, I often recommend driving the hip forward to intensify this stretch.
Hamstring Flossing
Hamstring tightness is a common complaint among runners. While any variety of static stretching can be an effective option here, I often recommend this dynamic stretch to address tightness. It’s a bit more tolerable in that you are cycling in and out of tension compared to a static, prolonged stretch. Hamstring tightness can limit the swing phase of gait and create a situation where we no longer have enough mobility to effectively slow down the leg before initial contact (increasing risk for hamstring strains!).
Calf Stretch and Knee to Wall
Lastly, don’t forget about your calves. Runners often experience calf tightness limiting what is called “ankle dorsiflexion.” Having enough ankle dorsiflexion is key in allowing our body to have a stable base for the stance phase of running. These two stretches combine to effectively increase ankle mobility. See the above video for the set up and completion of the knee to wall stretch to address the soleus muscle in the calf. Any static calf stretch variation will do to address the “gastroc” muscle. When stretching the gastroc, it’s key to ensure the knee is straight and you keep your body aligned from shoulder, down to hip, knee, and ankle. I often see people inadvertently allowing their chest to dip forward and their rear end stick out, reducing the effectiveness of this stretch. We want a full, effective lengthening of that gastroc muscle.
The Finish Line
Consistency is key when it comes to any part of our fitness routine. Mobility work is no exception. It’s all about creating habits and routine. Find a time you can consistently implement these stretches be that as a cool down or at the end of the day. I don’t generally recommend the static stretching found in this post as part of a warm up. I prefer dynamic mobility and active warm ups prior to runs. It can also be helpful to pair these stretches with a minute or two of self-soft tissue work with a lacrosse ball, Hypervolt Massage Gun, or foam roller.
In summary, take a few moments each day to prioritize your body’s flexibility, and you’ll reap the rewards on your next run.
-Keep running strong!, Dr. Greg.
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Dr. Greg Ellis PT, DPT, CSCS
Performance Physical Therapist
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