Running is a fantastic way to stay fit, but it also comes with its share of risks, particularly injuries. Common running-related injuries include shin splints, IT band syndrome, runner’s knee, and plantar fasciitis. We often see these in our clients who are so motivated to run and train for upcoming events, that proper recovery and cross training takes a back seat to training volume. Taking the time to incorporate proper stretching into your routine can help prevent these injuries by enhancing flexibility, improving muscle function, and reducing stiffness. In this post, we’ll explore the top five stretches for runners to help prevent injury, discuss the differences between dynamic and static stretching, and offer tips on how to incorporate these stretches into your routine.

Common Running-Related Injuries

Shin Splints: Pain along the shin bone often caused by overuse or improper footwear.

1. IT Band Syndrome: Pain on the outer side of the knee due to inflammation of the iliotibial band.

2. Runner’s Knee: Pain around the kneecap, often due to overuse or misalignment.

3. Plantar Fasciitis: Pain in the heel and bottom of the foot caused by inflammation of the plantar fascia.

Dynamic vs. Static Stretching

Dynamic Stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. Examples include leg swings, walking lunges, and high knees. These stretches prepare your muscles and joints for activity, increase blood flow, and improve range of motion.

Static Stretching involves holding a stretch in a challenging but comfortable position for a period of time, usually 15-60 seconds. This type of stretching is beneficial post-run to help muscles relax and increase flexibility.

Research suggests that dynamic stretching is more effective than static stretching for preventing injuries when performed before running. Dynamic stretching warms up the muscles, enhances flexibility, and reduces muscle stiffness, thereby lowering the risk of injuries​​.

Top 5 Stretches for Runners

1. Leg Swings

   • How to Perform: Stand on one leg and swing the other leg forward and backward, keeping it straight. Switch legs after 10-15 swings.

   • Benefits: Warms up the hip flexors, hamstrings, and glutes, increasing blood flow and flexibility​​.

2. Walking Lunges

   • How to Perform: Step forward into a lunge position, lowering your back knee toward the ground. Push through your front heel to step forward into the next lunge. Repeat for 10-12 reps per leg.

   • Benefits: Engages the glutes, quads, and hamstrings, improving muscle coordination and strength​.

3. High Knees

   • How to Perform: Jog in place, bringing your knees up toward your chest as high as possible with each step. Perform for 30-60 seconds.

   • Benefits: Increases heart rate, warms up the hip flexors, and improves lower body coordination​.

4. Lateral Lunges

   • How to Perform: Step to the side into a wide stance, lower into a lunge on one side while keeping the other leg straight. Return to standing and switch sides. Repeat for 10-12 reps per side.

   • Benefits: Stretches the inner thighs and targets the hip stabilizers, which are essential for maintaining balance while running​​.

5. Butt Kicks

   • How to Perform: Jog in place, kicking your heels up toward your glutes with each step. Perform for 30-60 seconds.

   • Benefits: Warms up the hamstrings and increases heart rate, preparing the legs for running)​.

Incorporating Stretching into Your Routine

To get the most benefit from stretching, it’s essential to incorporate it into your routine consistently:

1. Pre-Run Routine: Perform dynamic stretches as part of your warm-up. Spend 5-10 minutes on these exercises to prepare your muscles and joints for the run ahead. This helps in reducing stiffness and increasing flexibility, which can prevent injuries​​.

2. Post-Run Routine: After your run, cool down with a light jog or walk followed by static stretches. Hold each stretch for 15-60 seconds to help muscles relax and improve overall flexibility. This can aid in recovery and reduce muscle soreness​​.

3. Listen to Your Body: Pay attention to any areas of tightness or discomfort and focus your stretching efforts on those muscles. Consistency is key, so make stretching a regular part of your routine to see the best results.

Conclusion

By incorporating these top five dynamic stretches into your pre-run routine, you can help prevent common running injuries and improve your overall performance. Remember, dynamic stretching is most effective before running to warm up your muscles, while static stretching is beneficial post-run to enhance flexibility and aid in recovery. Consistent stretching, combined with listening to your body, will go a long way in keeping you injury-free and enjoying your runs.

If you’re struggling with a current running related injury that is holding you back from participating in the activities you love, don’t wait. Working with a physical therapist in Durham will ensure you get back to running faster & pain free. Contact us today to get a custom  treatment and a plan tailored to your needs, designed to help you reach your goals.

Happy running!

Sources

1. Marathon Handbook. (2024). 12 Essential Pre-Run Stretches: The Best Stretches To Do Before A Run. Retrieved from Marathon Handbook

2. Runners Connect. (2021). Side Lunge and Backward Lunge for Runners. Retrieved from Runners Connect

3. Journal of Strength and Conditioning Research. (2008). Four-Week Dynamic Stretching Warm-up Intervention Elicits Longer-Term Performance Benefits. Journal of Strength and Conditioning Research, 22(4), 1286-1297.

4. Elkaim, Y. (n.d.). A Guide to the 11 Best Dynamic Stretches for Runners. Retrieved from Yuri Elkaim