How to stretch after running?

Do you know that you need to stretch after running? In fact, there are many benefits of stretching! I'll tell you how to stretch after running.

Stretching method after running:

1, stretching the calf

When running, the calf has to bear a lot of pressure, so it is very beneficial to relax the calf muscles by carrying out the necessary stretching exercise after running.

? (1) two arms apart, according to the wall. Legs apart, front and back, front legs bent, rear legs straight, feet straight forward, feet on the ground, feel calf muscle stretching, hold 15-30 seconds, and change legs.

Hold the wall with both hands, keep your hind feet on the ground, straighten your legs, and feel the feeling of calf stretching. Repeat for 20 seconds.

(3) Bend down and support your body with one arm and one leg (straighten up and touch the ground with your toes). The other leg bends in front of you, relax. Your body is focused on the toes that support your feet, and the heels are forced backwards and downwards. At this time, you will feel the muscles in the back of your calf tighten, keep tense, hold on for ten seconds, and then continue to repeat this action with your other leg.

Step 2 stretch the ligament

Rope muscle, that is, hamstring muscle, extends from pelvis to calf at the back of thigh, which is easy to be injured, so it is also important to stretch the muscles after leg.

① Cross your legs, put your feet together, bend over and straighten your knees. Try touching your feet with your hands or sticking your body on your legs, and hold for 15-30 seconds to change your legs.

(2) Keep your chest close to your knees, and don't bend your knees. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.

(3) Pull up the stretched left leg slowly, and try not to bend the knee, so that the muscles of the hip and thigh will be tight, and stop stretching until the thigh is at right angles to the body, take a deep breath twice, and slowly return to the initial action.

Step 3 stretch gluteal muscles

During running, part of the strength of leg lifting comes from the strength of hip flexors, so these muscles also need to be stretched well after running.

? (1) Legs apart, one in front of the other. Point your feet forward, keep your body upright, press your hands against your thighs, and move your hips forward until you feel stretched in front of your hips and above your thighs on your hind legs. Hold 15-30 seconds and switch legs.

② Hands backward and hips slowly slide forward for 20 seconds.

③ Put your hands behind your head, press your knees and hips to one side, hold for 20 seconds, and repeat in another direction.

Step 4 stretch your knees

① Press your knees down with your hands for 20 seconds.

② Right hand support, twist the left elbow to the right knee, feel the feeling of stretching the outside of the right leg, and feel the feeling of stretching the muscles of the left waist. Repeat for 20 seconds.

(3) Stand up straight, with your feet shoulder-width apart, with your toes pointing outward in the direction of your legs. Don't bend your feet, bend your body downward, and touch your toes, feet and feet with your hands.

(4) Feet left and right, one leg is bent, the other leg is straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice.

Step 5 stretch your abdomen

Sit down, bend your knees, put your feet in front of your body, keep your feet as close to your groin as possible, and keep your feet as close to the ground as possible for 15-30 seconds. If you can do it easily, lean forward as far as possible (be careful not to overdo it) and hold 15-30 seconds.

? Step 6 stretch your upper arms

When you run, your upper body is also moving, so stretch your arms. Extend the left arm to the right side of the body, press the elbow joint of the left arm with the right hand to make it as close as possible to the right shoulder, hold it for 15-30 seconds, and change the arm.

Step 7 stretch your thighs

The muscles in the front of the thigh also need to be stretched.

① Stand up straight, raise your left foot and put it behind you, grab it with your left hand, keep your knees together as close as possible, and slowly pull your left foot to your hip with your left hand until the quadriceps feels stretched, and hold it for 15-30 seconds, then change your legs.

② Sit on your knees with your feet facing each other, hold your feet with your hands and lean forward.

(3) Put your hands in front of the ground, separate your legs into a straight line, and lie prone or sideways.

(4) sit on the ground, straighten the leg to reach in front of you and bend the other leg. The outside of the whole leg clings to the ground and forms a triangle with the straight leg. Keep your back straight, bend forward as far as possible from the crotch, grab the toes of the straight legs with both hands, hold this position for 20 seconds, and then relax. Personal flexibility is different, it is normal not to touch your toes, just try your best.

⑤ Sitting posture, feet and soles together, knees propped outward as close as possible to the ground, both ankles supported by both hands, keep this posture, count 10, relax, and then repeat for 3 times.

⑥ Sitting posture, keep your feet straight and open in front of you, keep your back and knees straight, bend forward from your crotch, grab your ankles from the inside of your legs with your hands, keep this posture, feel the inner thighs tighten and relax, and then repeat.

Step 8 stretch your shoulders

① Lie on your back, lift one leg, grab one end of your thigh near your knee, and pull it towards your chest. Keep the other leg straight and close to the ground, and keep your head on the ground. Hold the posture, count 10, repeat 3 times, and switch legs.

? ② Grab the elbow of the opposite arm from the outside and the back with one hand, pull it to the opposite side of the grabbed arm, keep the posture number of 10, repeat it for 3 times, and then stretch the other shoulder.

③ Hold your hands and fingers crossed on the top of your head, palms up, arms up and backward, and hold for 15 seconds.

④ Straighten one arm upwards, then bend the forearm to the back of the head, relax, grab its elbow from the back of the head with the other hand, and slowly pull it to the opposite side. 15 seconds.

Key points of preventing running injury:

1. Head and shoulder stability

During running, keep your head and shoulders stable and don't shake your head. Keep your eyes on the front and relax your shoulders properly.

stand straight

When running, you should keep your upper body upright naturally, and you can not bend over or straighten it on purpose. And the shaking range should not be too large. This posture helps to keep breathing smooth, body balance and stride coordination.

? 3. Front and rear swing arms

When running, a natural swing arm is very important. The swing range of the hand should not exceed the midline of the body, and the swing up and down should not be higher than the chest. In the process of swinging your arm, relax your fingers, wrists and arms, and bend your elbow at about 90 degrees, close to your sides.

Gently clench your fist

When you run, you should naturally hold your hands lightly. Tight clenched fists will lead to the tightening of forearm muscles and hinder the normal movement of shoulders.

When we run, we'd better not hold things in our hands. For example, some people like to hold other mobile phones or beverage bottles in their hands when running. In fact, it is easy to cause the body to sway, unable to maintain the correct upright posture, and increase the chance of injury.

Brief.

Once the stride is too long, you will feel that your feet are not stretched forward enough when running, which will produce destructive pressure and easily cause sports injuries. In the daily running process, the stride should not be too big, and it is advisable to put the foothold in front of the body about 33 cm at a time.

Sudden pressure increase can easily lead to achilles tendon injury. Where should your toes be after landing? Grab land? At the same time, lean forward to slow down the impact of feet and the ground. The smaller the impact force, the smaller the risk of ankle joint and its joint injury.

? Go straight ahead.

When running, it is best to avoid lateral movement of legs. Side swinging leg is not only unnecessary, but also easy to cause knee joint injury. The correct posture should be that the thighs are straight forward.

7. Twist your hips slightly

When we are running, we should not twist our hips too much, because if you twist your hips more than 10 degrees, it will easily lead to problems such as iliotibial tract syndrome (pain on the outside of the knee) or muscle strain on the back of the thigh.

8. Every minute 180 steps

Many studies have confirmed that the speed of about 180 steps per minute is the best in daily running exercise. Otherwise, the impact between the body and the ground will increase, resulting in knee pain.

9. Change your sneakers frequently

Wearing sports shoes for too long will weaken the elasticity of insoles, lose their cushioning effect and easily lead to joint injury. I suggest you change a new pair of sports shoes every 480~800 kilometers. However, the specific situation depends on factors such as weight.

The greater the weight, the shorter the life of sports shoes. You can divide your weight by 75000( 1kg? 2.2 pounds), the maximum mileage of each pair of shoes (1 mile? 1609 m).