Your 3 perfect, post-run MFS
5 minutes of stretching to help you with mobility, flexibility and injury prevention.
I am by no means a runner. With the onset of The Great Rest/Quarantine and the inability to go into a studio, I have turned to running as a way of getting some air and getting a sweat (mask included).
I love the idea of being outside, headphones playing California Love, being physically present in my body. Yet, I get nervous about the impact running has on my calves and my Tibias, aka my shinbones. As someone who has overcome shin splints and Tibial stress fractures, I am ultra disciplined about stretching, especially my calves, after a run. And I want to be sure you are too!
“Aud.. after a run I just want to shower my gross, sweaty body and order a pizza from my fave neighborhood spot!” I hear ya- I do too! Nolita Pizza has a bomb Pepperoni, GF slice.
But let me tell ya, actually, let me have the expertise of the Mayo Clinic tell ya:
Stretching increases your flexibility and improves your joints’ range of motion. The best time to stretch is after a workout when your muscles are warm and more receptive to stretching. Doing a variety of stretches that focus on major muscle groups is recommended to protect you from exercise-related injuries.
Runners often suffer from tight feet, tight calves and tight hamstrings. The Tight Trifecta. I DO NOT want that for you. A Cheese Trifecta of Parm, Mozzarella and Ricotta- most definitely yes. A Tight Trifecta of tense toes, sore calves, lower back pain- most definitely no.
So try these MFS ASAP, before enjoying that slice of ‘za.
1.Feet
Make sure you take off your shoes and do these on a padded surface such as a mat or carpet.
Focus on the pinky toe side and then on your big toe side of your foot. Do all 4 positions before switching feet. Hold 30-50 seconds each position. Sensation: 7 or 8 out of 10.
2. Calves [Lateral Gastrocnemius]
Face the wall. Arms out in front of you, flex the palms and turn the arms out so the thumbs are up (external rotation).
Make sure both of your hip bones are pointing towards the wall. Tuck your butt under.
Right leg forward with both sets of toes pointing towards the wall. Left heel reaches to the ground as the knee lengthens. Put weight into the outside of the left foot.
Hold 30-50 seconds. Sensation: 7 or 8 out of 10. Switch legs. 1-2 reps each side.
3. Hamstrings [Semitendinosus]
Sit with your legs out in front of you. If it is difficult for you to do so, have your back against the wall for the first 3 times you try this stretch. Then, work to come away from the wall.
Flex both feet and bend the right knee out to the side, the right foot can remain flexed. This is not the leg we are stretching.
Maintain the left foot flexed and lengthen through the knee, feeling the back of the knee, if you can, on the ground. This is the leg being stretched.
Bring both arms out in front of you and flex the palms before turning the thumbs outward in opposing directions as much as you can (external rotation).
Push through the palms. Reach the belly button forward-feeling as if someone has tied a string to it and is pulling forward. Weird image, I know, but it’s helpful.
Hold 30-50 seconds. Sensation: 7 or 8 out of 10. Switch legs. 1-2 reps each side.
If your calves are very tight, you may feel this in the calves as well. Totally ok!
I wish I could share that slice of Pepperoni with you, but alas, I can only share these stretches- which I know will be as awesome as that slice. Check out a video of all the stretches on my Instagram IGTV here!
Tag @movewithaud with questions or even a vid of your stretching experience. Would love to see it! #movewithadrianna
All Photography by EdShots
