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May 15, 2019  |  By Dr Brad McIntosh In BLOG

The 5-minute Cool-Down Guide Every Runner Must Do!

 

You’ve done a great job completing the run, now make sure to recover and cool-down to avoid injuries.

Immediately after your run, take a few minutes to perform these light, static stretches to help the key muscles lengthen after all the hard work they’ve been doing.  Importantly, these stretches should be gentle and taken only to the point of feeling a light pull in the muscle. If there’s any painful or sharp sensation, you’re at risk of doing harm, so pull back.

1) Walk it out

Don’t stop straight after you finish your run or cross the line, walk it out for a minute or two to allow your body to calm down, control your heart rate, and start to settle your blood pressure.

2) Quadriceps stretch

The quads work hard during a run and respond very well to a light elongation afterwards.  Stand upright and hold one foot to your buttock behind you. Gently push your pelvis forwards until you get a light pull through the front of the thigh.  Hold each leg for 20-30 seconds.

3) Hamstring stretch

Lying on your back with one knee slightly bent, pull your straight leg up using your hands until you feel a light stretch through the back of your thigh.  Again, repeat this movement for 20-30 seconds on each leg.

4) Butterfly stretch

Sitting on the ground with your feet together and knees dropped out to the side, gently let your hips open up and feel a light stretch through your adductors (inside thigh).  Hold this position for 20-30 seconds.

5) Downward dog with gentle calf stretch

Ease yourself into the downward dog position and move your feet until you get a gentle stretch through both calf muscles.  Hold for 20-30 seconds.

 

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

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