I am well into my Mini Marathon training program, with an 11 mile run on the books for next week.

NIFS Group LeaderI absolutely love the challenge of running, but my body definitely takes the toll.  In order to keep injuries at bay and minimize muscle soreness I rely on my compression socks:

procompression socksIn addition to my compression gear, I rely on a good foam rolling and stretching routine.  It can be a bit overwhelming when attempting to find the perfect stretching routine, but I like to keep it simple and cover the basics:  glutes, hamstrings, calves, hip flexors, and the IT band.

Here is a list of 5 of my favorite stretches that I complete after each run, long or short!

Most of these can be completed at home in your living room.  No equipment required!

hip flexor stretch treble in the kitchen text

Make sure to hold all stretches for 30-60 seconds for the most benefit.

Piriformis Stretch

This will stretch your booty and hips.

  • Lie on your back with both feet flat on the ground.
  • Cross your right foot over your left knee.
  • Reach your right hand between your legs and bring your left hand to the outside of your left leg.  Clasp hands and pull your legs in closer to your chest.
  • Alternate sides.

piriformis stretch treble in the kitchen

Hamstring Stretch

This will stretch the back of your legs. 

  • Lie flat on your back.
  • Extend one leg up to the ceiling, leading with your heel.
  • Straighten your leg as much as possible and support your leg with your hands either behind your calf or your thigh, but not directly behind the knee.
  • Alternate sides.

hamstring stretch treble in the kitchen

Calf Stretch

This will stretch the lower portion of the back of your legs.  This stretch really helped me out when I was having bottom of the foot pain!

  • Find a wall.
  • Place your toes on the wall with one foot while keeping your heel on the ground.
  • Alternate sides.

calf stretch treble in the kitchen

Hip Flexor Stretch

This will stretch the front of your leg, will open up your hip, and stretch  your hip flexors.  These muscles tend to be tight on everyone because of all the sitting we do throughout the day, but they also get very tight from walking, running, and biking. 

  • Take your right leg forward, while supporting yourself on your left knee.  
  • Sink deep into the stretch to open the hip, but do not let your front knee go farther than your toe.
  • Place your hands on your front thigh, but do not place directly on the knee.

hip flexor stretch treble in the kitchen 2

Foam Roller

This will release the fascia (elastic muscle fibers) from their tight and knotted position that occurs when we work our muscles to fatigue.  It will be painful during the exercise, but will lessen the delayed onset muscle soreness that usually comes later. 

You can read my post here about the different ways to use the foam roller!

foam roller treble in the kitchen

I hope these stretches were helpful!

Here are some other great stretching resources:

Questions of the Morning:

  • What is your favorite stretch?
  • Do you have a body part that is typically tighter than others?
  • How often do you stretch?

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