02 9252 5770

Book now

Request a call back

Chat to Us

We are Open and we are all vaccinated!
Sydney Physio Solutions
  • About Us
  • Services
    • Physiotherapy
    • Telehealth Appointments
    • Pilates / Online Exercise Classes
    • Sports Injury Treatment
    • Massage Therapy
    • Men’s Health Physiotherapy
    • Women’s Health Physiotherapy
  • Programs
    • Building Better Backs
    • Building Better Hips
    • Building Better Knees
  • Locations
    • Macquarie Street
    • Castlereagh Street
  • Benefits
  • Resources
    • Blog
    • Videos
    • Physiotherapy News
    • Press & Media
  • BOOK NOW
  • 02 9252 5770
  • About Us
  • Services
    • Physiotherapy
    • Telehealth Appointments
    • Pilates / Online Exercise Classes
    • Sports Injury Treatment
    • Massage Therapy
    • Men’s Health Physiotherapy
    • Women’s Health Physiotherapy
  • Programs
    • Building Better Backs
    • Building Better Hips
    • Building Better Knees
  • Locations
    • Macquarie Street
    • Castlereagh Street
  • Benefits
  • Resources
    • Blog
    • Videos
    • Physiotherapy News
    • Press & Media
  • BOOK NOW
  • 02 9252 5770

Home » Static Stretching » A Physio’s Top 4 Stretches for After a Run

July 3, 2016  |  By Dr Brad McIntosh In Exercises, Physiotherapy, Running

A Physio’s Top 4 Stretches for After a Run

There is a lot of information out there regarding stretching for runners so we have tried to summarise a few key fact to help you with your running-stretch-strategies!

Firstly research has shown that static stretching prior to exercise can reduce power output and thus is no longer being promoted for use prior to our runs. However, static stretches are still recommended for after our runs to aid recovery and reduce DOMS (delayed-onset-of-muscle-soreness).

It is still important to warm up our joints and cardiovascular system before our runs, so a brisk walk/light-slow jog, some dynamic stretches and joint mobility exercises are a great start as part of your warm up. Please see our blog for more details on this if interested.

As for after your runs – please find four of our favourite stretches below to target the key running muscles groups. Hold each of them for a count of 40 (minimum of 30sec but we recommend 40 as we usually count too fast!) and repeat twice on each leg.

1. Quadriceps Stretch 

Take your right foot in your right hand behind you. Keep your knees together and tail tucked under. Feel the stretch in the front of your thigh.

 

2. Hamstring Stretch 

Place your right foot up onto a step and slightly bend your right knee. Tip your tail bone out and bend forwards, maintaining a straight back posture. Feel the stretch in the back of your thigh only.

 

3. Calf Stretch 

Lean against a wall with your right leg bent in front of you and your left extending back behind you. Ensure your feet are facing forwards, your left knee is straight and that your left heel is down. Feel the stretch in your left calf.

 

 4. Gluteal (Buttock) Stretch  

Lying on your back take your right knee into your chest and across your body towards your left shoulder. Add a little rotation by drawing the left ankle in towards you. Feel in the buttock only. Cease if you feel this in your groin/front of hip and seek guidance from your physio for an alternative stretch.

 

With your static stretches hold a light stretch and gradually increase the intensity within comfortable limits. If you are over zealous with your stretches your body can tighten up in response to protect itself – so ‘slow and steady wins the race’ in this case folks!

Author

Dr Brad McIntosh

Although he is one of the most experienced and sought after Doctors of Physiotherapy in Australia, Brad makes all his patients feel like they are #1.

He also leads his team of caring reception staff and expert physiotherapists with the same degree of passion, which is why Sydney Physio Solutions has built the outstanding reputation it has.

Managing Director BSc (ExSci) MPT (Physio) DPT (Physio) CSCS APAM MSMA

See author's posts

Share this:
Static Stretching Stretching
Previous StoryRunning With Injury – Is It Time For A Rest?
Next StoryWhat Causes Asymmetry in The Body?

Related Articles

  • Stretching for Runners

Book Online

Make A Booking

ABOUT US

Sydney Physiotherapy Solutions is trusted for the knowledge and experience of it’s staff members. We have physiotherapists who are experts in specific areas of the body so if you are searching for a physiotherapist, see an expert, not a generalist.

We have two physiotherapy clinics in Sydney CBD. All our clinics are staffed by highly qualified and expert physiotherapists whose motivation is to find the cause of your problem & return you to pre-injury fitness as soon as possible.

CATEGORIES

ARCHIVES

Contact Form

    MACQUARIE STREET

    Sydney Physiotherapy Solutions
    Level 1, 139 Macquarie Street
    Sydney 2000
    Tel : 02 9252 5770
    Email : reception@ssop.com.au

    CASTLEREAGH STREET

    Sydney Physiotherapy Solutions
    Level 8, 155 Castlereagh Street
    Sydney 2000
    Tel : 02 9264 4153
    Email : castlereagh@ssop.com.au

     

    Australian PhysioTherapy Association
    cq5dam.thumbnail

    Copyright ©2022 sydneyphysiosolutions.com.au. All Rights Reserved. Privacy Policy

    Request a call back