Rochelle's top five mobility stretches for runners

Hip Flexor Stretch


- Fold up a towel and place it about eight inches away from a wall.

- Kneel down and place your left knee on the towel and your toes against the wall.

- Now place your right foot on the ground in front of you, and lower your hips until you feel a stretch in the front of your left hip. Make sure your right knee is directly above your ankle.

- Squeeze your glutes to increase the stretch – keeping your torso upright.


Do 2 sets – 60 seconds each – both sides!!

Hip Flexor Stretch

Pigeon Stretch


· Slide your back leg out behind you, bring your other leg in front bending your knee

· Your shin should be on the floor – if you are flexible enough bring your hips close to the floor and lean forward with your hands on the floor

· To increase the stretch inch your ankle forward – this shoulder increase the stretch through your hips


***do not do this if it causes knee pain


2 sets – 60 seconds each – both sides!!


Pigeon Stretch

Trigger Ball Piriformis Release


· Using a trigger ball into your glutes – put one foot up on the other knee

· You should feel strong discomfort where the ball is – use your arms to guide how much pressure you are putting

· When you find a tender spot hold a good 10-20 seconds, then continue to roll around a bit


2 sets – 60 seconds each – both sides!!


Trigger Ball Piriformis Release

Trigger Ball / Foam roller TFL

· feel for where your hip joint is (feels boney) – then come forward of that onto the muscle in front – this is your TFL (tensor facsia latae) – this muscle runs into your ITB and is usually the culprit of ITB tightness

· Lying on your side use a trigger ball OR foam roller into that spot – make sure your are not on the boney hip joint


2 sets – 60 seconds each – both sides!!



Trigger Ball / Foam roller TFL


Trigger Ball / Foam roller TFL

Achilles Stretch


· Put your foot on a box/chair etc – keeping your heel down push your knee as far forward as you can

· You should feel a stretch through your lower calf/Achilles area


2 sets – 60 seconds each – both sides!!


Achilles Stretch

There you have it. Do yourself a favour and give your body a good stretch after your run.

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