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Home » Podcasts » Body Wellness: Stretches To Prevent Running Injuries

Body Wellness: Stretches To Prevent Running Injuries

Dr. Kelly Herta, DC

 

(Please check with your doctor before beginning any exercises)

 

Treatment and Prevention of Shin Splints

(Anterior leg muscles)

LYING SHIN STRETCH: Lie on one side. Grasp top forefoot behind. Pull forefoot to lower back. Hold stretch for 20 seconds. Repeat with opposite foot.

CALF STRETCH: Stand with your hands against a wall and your injured leg behind your other leg. With your injured leg straight, your heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg. You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat the stretch six to eight times. This stretching exercise may be helpful for Achilles tendonitis, plantar fasciitis and calcaneal apophysitis.

POOL RUNNING: Running inside swimming pools is an ideal way to keep up fitness and increase the healing process in shin pain injuries.

 

Treatment and Prevention of Runner’s Knee

QUADRICEPTS STRETCH: Stand straight with your injured leg bent. Grasp the foot of your injured leg with your hand and slowly pull your heel to your buttocks. You should feel the stretch in the front of your thigh. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for patellofemoral syndrome, iliotibial band syndrome and patellar tendinitis.

ILIOTIBIAL BAND STRETCH: Sit with your injured leg bent and crossed over your straightened opposite leg. Twist at your waist away from your injured leg, and slowly pull your injured leg across your chest. You should feel the stretch along the side of your hip. Hold the stretch for 10 to 15 seconds. Repeat the stretch six to eight times.This stretching exercise may be helpful for Illiotibial band syndrome and adductor strain.

HAMSTRING STRETCH: Lying on your back, place towel or tubing under the arch of foot. Use tubing/towel to raise leg up to stretch the hamstrings. Do not allow body to twist or knee to bend. Hold, lower and repeat.

 

Treatment and Prevention of Hip and Groin Injuries

Iliotibial Band Syndrome

GROIN STRETCH: Sit with your feet together, your back straight, your head up, and your elbows on the inside of your knees. Then slowly push down on the inside of your knees with your elbows. You should feel the stretch along the inside of your thighs. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for adductor strain (overstretching of the groin muscles).

ILIOTIBIAL BAND STRETCH: Sit with your injured leg bent and crossed over your straightened opposite leg. Twist at your waist away from your injured leg, and slowly pull your injured leg across your chest. You should feel the stretch along the side of your hip. Hold the stretch for 10 to 15 seconds. Repeat the stretch six to eight times. This stretching exercise may be helpful for Illiotibial band syndrome and adductor strain.

TFL/ GLUTS SUPINE TRUNK ROTATION: Lying on back with knees bent, arms out to sides. Snugly cross one knee over the other. Use the top leg to bring bottom knee down towards the floor. Let pelvis rotate in order to feel a stretch across the hip and lower back.

Treatment and Prevention of Lower Back Pain

HAMSTRING STRETCH: Lying on your back, place towel or tubing under the arch of foot. Use tubing/towel to raise leg up to stretch the hamstrings. Do not allow body to twist or knee to bend. Hold, lower and repeat.

HAMSTRING AGAINST THE WALL: Stand with you feet shoulder width apart and bend over and put your hands on your knees. Turn your feet slightly out to the sides and maintain weight in your big toe and outside heel. With your hands externally rotate your thighs and press out with your knees. Keep your back straight and maintain the groove in your back. From this position raise your butt up and back while rotating the pelvis forward and maintaining a flat back without losing the groove. You will feel the stretch in the hamstring group.

HIP FLEXORS SUPINE: Lying on back on bed with hips at very edge and legs hanging off edge. Hug one knee to chest and let other leg hang to feel a stretch in the front of that thigh.

For more information, Dr. Kelly Herta, DC at Aligned Health Chiropractic & Wellness Center. 27875 Smyth Dr. # 100, (661)295-5200.

Read more articles from Dr. Herta’s Body Wellness series by clicking here.

Body Wellness: Stretches To Prevent Running Injuries

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