Top 5 Stretches Every runner should do

1: Figure 4 stretches for Runners

This exercise is often seen as the holy grail of stretches for most lower limb conditions, back pain, and pelvic/hip problems. The stretch will release the piriformis muscle and the upper hamstring region which results in less tension through this region. Ultimately this area tightens as a result of weakness in this area and you should work to strengthen the area with the correct exercises.

The stretch can give you some pins and needles due to the position of the sciatic nerve but this should ease off. If it gets worse then you need to stop and seek medical advice as to why it occurred. The stretch should lead to a slight ache in the buttock region but not in the lower back. Hold the position until the stretch eases off. This may take a while. Don’t forget to let us know how this went on our Facebook page. You can find special access here

2: Gluteal foam rolling for runners

The first exercise is a simple exercise in which you will require a foam roller or a special grid foam roller. They can be purchased from most sports shops and from ourselves.

3: TFL trigger point release for Runners

This next exercise can be a little painful again but the pain should ease and if it does not or it gets worse then refrain from this exercise.

4: Kneeling Latissimus Dorsi Stretches for runners

This stretch is a nice one to ease any back stiffness you may experience due to pelvic or lower back issues. The stretch should not cause any pain just a gentle stretch along the sides. You will not be able to do this one if you have knee or back issues (disc problems). So its always worth checking with a medical professional before you carry this one out, even though it is simple to do.

5: Seated Q/L stretches for Runners

This stretch has to be a favourite of ours. If you can get into the position it is really useful to get deeper into the back muscles that are all so often tight from daily living, poor posture, and exercise.