To avoid injury, these 3 stretching movements must be carried out before running

Contents:

• Medical Video: Physio Neck Exercises Stretch & Relieve Routine
  
• Why is stretching important?
  
• General movement for stretching before running
  
• Stretch stretches
  
• Quadriceps
  
• Ground stretch
  

Medical Video: Physio Neck Exercises Stretch & Relieve Routine

Running is one sport that is easy and practical, because it can be done anywhere. Many people may not know if this sport also requires stretching and warming up beforehand. Yes, even though it looks easy, running involves the muscles of the foot that will contract during the exercise. In order to avoid injury, there is a stretching movement before running which should be done. Anything?

Why is stretching important?

According to the University of Rochester Health Center, the benefits of stretching before exercise are overwhelming. One of them is to make the muscles more flexible, so they are not surprised when used. In addition, stretching can also prevent injuries to the joints.

However, some people may miss stretching because they are afraid of their muscles being injured before exercise is done. Is it really stretching to make muscles injured and torn?

According to Dr. Alice Holland, a physical therapist from Side Strong Physical Therapy, said that stretching does not cause any tears in the muscles. The important thing to consider when stretching is to know when to stop.

Of course you can stop stretching and continue exercising if you feel the muscles are not stiff and ready to be used for exercise. Therefore, stretching before running is also important so that the leg muscles do not cramp suddenly due to 'shock'.

General movement for stretching before running

Dr. Alice Holland, a physical therapist from Side Strong Physical Therapy, recommends the following three stretches for before and after running, to help you get and maintain flexibility in the quadriceps muscles.

Stretch stretches

1. Kneel on your right knee.
2. Flatten your lower back and shoulders and chest upright.
3. Bend forward from hip to knee even more to stretch your right hip.
4. Hold this movement for 30 seconds and then replace it with your left knee.

Tip: This stretch is very useful for parents and pregnant women. To increase comfort while stretching, you can use a soft pillow or pillow under your knees.

Quadriceps

1. Stand with your left foot and lift your right shin by bending your leg behind.
2. Press your hips inward, pulling the shin towards your buttocks, making sure your knees are pointing to the ground. Try not to pull your knees back or to the side.
3. Hold this movement for 30 seconds and then replace it with your right foot.

Ground stretch

1. Lie on the mattress or the floor.
2. Hold one thigh and pull it towards your chest. Make sure your back is upright and not curved. Let gravity pull the dangling leg.
3. Hold this movement for 1-2 minutes and then switch to another thigh.

You can also do this movement directly on your thighs.