3 of the best quad stretches to do after every run

Very few runners really like it extension. But stretching can help build both. strength Y flexibility – and can save you weeks of running with nagging pain, or even months of downtime while you rehab injury.

Quad stretches are probably the most common stretch you’ll see runners do: stand on one leg and hold your ankle behind you. But why is stretching the quads so important, and which quad stretches are best for runners?

Why stretch?

“The reason why it is important section after a race, it is mainly to decrease the possibility of injury, “says PT and physical therapist antonio maritato.

“Once your muscles have warmed up, they become more flexible, which means they will be easier to stretch. By stretching after a run, you will notice that your flexibility will improve and your joints will be able to move through different ranges of motion much more easily. Stretching after running can help prevent electric shock, pain and muscle strains. Some of the other benefits of stretching after running are that it increases your speedstride length and operating efficiency.”

The difference between static and dynamic stretching

“static stretching it is the classic stretch-and-hold technique used by many athletes and fitness enthusiasts,” explains Maritato. “This type of stretch can be held for 30 seconds to 1 minute and is often used to increase range of motion around a joint and increase the length of muscles and tendons.”

On the contrary, dynamic stretches “It involves stretching a muscle through movement,” he adds. For example, walking lunges or clams.

So should you stretch before or after your run?

Gone are the days when it was considered best to sit still and do a couple of static stretches before heading out for a run, or indeed at the start of any exercise class. Instead, it is now considered that the best way to warm up is to use dynamic stretching.

“Runners benefit from more dynamic movement patterns that, as a result, lengthen muscles and soft tissue structures,” says the physical therapist. Lucy Sacarello. “A dynamic lunge, for example, provides greater long-term benefits than a static lunge, since it lengthens the muscle fascicles rather than just stretching the muscle fibers.”

Maritato agrees; “Dynamic stretching before running is recommended as a way to prepare the muscle and central nervous system for performance: it increases respiration, perspiration and heart rate which will prepare you for running. Dynamic stretching also lubricates the joints and will improve your range of motion.”

So while static stretching remains the most popular form of stretching, experts tend to agree that static stretching should be saved for cool-downs or if you’re injured (where it might be wise to use static stretching as part of your workout). of its heating). , instead of a more explosive dynamic version). “For this reason, the only time I would prescribe static stretching would be for pain relief and in addition to other exercises that would provide long-term benefits,” says Sacarello.

The best quad sections for runners

Standing Quad Stretch

1. Stand with your feet hip-width apart and slightly bend one leg. Pull the foot of the other leg as far as it will go towards the buttocks. Make sure that the bent knee is not in front of the straight leg.
2. When in position, push your hips forward to increase the stretch and support.
3. Repeat on the other leg.
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Quadruple Kneeling Stretch

1. In a kneeling lunge position, reach back and pull your foot toward your buttocks. You will be stretching the quad muscles and the hip flexor at the same time.
2. Hold and then repeat with the other leg.

Quadruple stretch kneeling against the wall

1. With your back to the wall, place your left foot against the wall and walk your right foot into a lunge position.
2. Lean forward into the lunge and hold this position.
3. Repeat on the other leg.