lower extremity stretching for endurance runners

7/27/2019 Lower Extremity Stretching for Endurance Runners

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NSCAs Performance Training Journal | www.nsca-lift.org/perform Vol. 5 No. 2 | Page 10

Hamstrings

Te hamstrings consist of 3 musclesarising from the posterior portion of thepelvis with attachments to the femur andtibia. Stretching the hamstring musclescan be performed in many positions.When in a supine position, place a rope(8 ft) around your foot and pull yourleg up while keeping your knee straight.ry to pull your toes towards your face(Figure 1). Te hamstrings may also bestretched while sitting. As you lean for-ward to increase the stretch, do so fromthe hip versus rounding your low back(Figure 2).

PiriformisTis muscle originates on the pelvis(sacrum) and attaches to the femur. TePiriformis is often tight and painful inathletes with low back or hip pain. TePiriformis can be stretched in multiplepositions. Lay on your back with kneesbent and one leg crossed over the other(Figure 3). Pull your top knee across thebody towards the opposite shoulder. TePiriformis can also be stretched by plac-ing one foot on the opposite knee andpushing your top knee away from thebody (Figure 4).

Hip Flexor StretchingTe Iliacus and Psoas Major are stretchedwhen you perform this exercise (Figure5). Te Iliopsoas group arises fromthe spine and pelvis and attaches on thefemur. Place your knee on the groundslightly to the rear of the body. Teother leg is in a 90-90 position. Leanforward with the lead leg while main-taining proper torso posture. Performingan abdominal brace (gentle abdominalisometric contraction) will help you tomaintain an upright torso. You will feelthe stretch in the anterior portion of thehip or thigh of the back leg.

your foot toward your buttock (figure6). If you are unable to maintain yourhip and back in alignment, use a towe

or rope around the ankle to assist withknee flexion.

QuadricepsTe quadriceps (4 muscles) is made upof the Rectus Femoris, Vastus Lateralis,Vastus Medialis, and the Vastus

Intermedius. o effectively stretch thismuscle group, grab your foot, bringing

OunceofPrevention Jason Brumitt, MSPT, SCS, ATC, CSCS,

Figure 2. Sitting Hamstring Stretch

Figure 3. Piriformis Stretch


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Calf

Te calf is made up of the deep soleusmuscle and the superficial gastrocne-

mius. Te gastrocnemius arises from thefemur while the soleus originates on thetibia. Both muscles connect to the heelbone (calcaneus) via the Achilles tendon.Te classic runners stretch with the rearleg extended stretches the gastrocnemius

(Figure 7), whereas bending the rear legat the knee increases the stretch on thesoleus (Figure 8). Each stretch shouldbe performed with shoes on and bothfeet pointing forward.

Tensor Fascia Latae/ IT Band

Te I band extends from the ensorFascia Latae (FL) muscle, runningalong the lateral thigh and inserting atthe knee. o stretch the FL stand next

to a wall and cross your outside leg overthe inside leg. Lean your hips toward thewall making sure not to twist or arch theback. You should feel a stretch down theoutside of your leg (Figure 9).

ConclusionTe stretching program developed in

this article provides runners with a com-prehensive flexibility program for thelower extremities (able 1). A NSCAcertified strength and conditioningspecialist (CSCS) could provide individ-ualized training recommendations based

upon ones flexibility status.

References1. Nelson AG, Kokkonen J, Arnall DA.(2005). Acute muscle stretching inhib-its muscle strength endurance perfor-mance. Journal of Strength ConditioningResearch. 19(2): 338 343.

3. Wang SS, Whitney SL, Burdett RGJanosky JE. (1993). Lower extremitymuscular flexibility in long distance run-

ners. Journal of Orthopaedic and SportPhysical Terapy. 17(2): 102 107.

2. Ooole ML. (1992). Preventionand treatment of injuries to runners.Medicine & Science in Sports & Exercise.Sep; 24(9 Suppl): S360 S363.


Figure 4. Piriformis Stretch 2

Figure 5. Hip Flexor Stretch


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About the AuthorJason Brumitt is a board-certified sportsphysical therapist employed by Willamette

Falls Hospital in Oregon City, OR. His cli-entele include both orthopedic and sports

injury patients. He also serves as adjunctfaculty for Pacific Universitys physicaltherapy program. o contact the authoremail him at [email protected].

Figure 6. Quadriceps Stretch

Table 1.

Stretching Program

Perform after running. Perform each stretch on

each leg

Calf

Soleus 2 x 30 seconds

Gastrocnemius 2 x 30 seconds

Quad Stretch 2 x 30 seconds

Hip Flexor Stretch 2 x 30 seconds

Piriformis 2 x 30 seconds

TFL 2 x 30 seconds

Hamstring 2 x 30 seconds

Figure 7. Gastrocnemius Stretch Figure 8. Soleus Stretch Figure 9. TFL Stretch

lower extremity stretching for endurance runners

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