Must Do Stretches for Runners
It’s that time of year again! The weather is perfect for a run. There is no question that running is a great way to develop muscle strength and aerobic capacity.
Most runners live longer than non-runners and recent studies show that runners don’t even develop arthritis at a greater rate than non runners. What can we do to get the most runs, decrease our risk for injury and maximize our exercise? It’s simple. Take care of our form.
How can you do this? Mobility and stretching are great ways to start. What kind of stretching is best and when? For a general fitness program, the American College of Sports Medicine recommends static stretching with an active warm-up beforehand, at least 2 to 3 days per week. For example, walk for 2-3 minutes then hold about your stretches for 15-30 seconds 2 to 4 times each. People over 40 should consider longer stretches as muscle flexibility changes and requires more attention. These are common running muscles that get tight.
You can also stretch these same muscles dynamically with movement. Look for that information in an upcoming newsletter.
At Rebalance, we recommend starting with a dynamic warm up like a few minutes of walking. Go for your run, then statically stretch these muscles afterwards. If you are running into problems or experience pain that lasts more than a few hours after your runs, call to set up an appointment with one of our therapists.
Rebalance physical therapist are experts in restoring and improving motion. We can help you improve performance, prevent injury, or return to running. Having an injury does not mean that your running days are over. Contact us to see what you can do to improve the quality of your running to get pain free and stay injury free.
