Category Archives: Stretching

08.31.12
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Avoiding injury: good ankle stretches

Ankle injuries suck. 

And realistically, who wants to hobble around if they can avoid it? If you weren’t already aware, the ankle joint is one of the major weight bearing structures in the body; which is why it’s important to stretch it. A few days ago I mentioned that my ankle felt tight while running (even after stretching.) I’ve had many rolled ankles in my day and want to avoid it if at all possible. So in an effort to take all proper precautions, I came across these from the Livestrong website. Hope it helps someone out there!

Ankle Roll

An ankle roll is a basic ankle stretch that can help warm the ligaments both through the top of the foot and along the back of the ankle. It’s easy to do as part of your regular warm up. From a standing position, spread your feet shoulder-width apart. Plant your left toe into the ground while your right foot remains flat. Rotate your left ankle forward and back, as if you were drawing a circle with your heel. Repeat five to eight times before stretching your other ankle in the same manner.

Stair Stretch

A stair stretch makes for an ideal conditioning stretch for both the ankle and the calf muscles, but it is not recommended if you have poor balance. Stand at the edge of a bottom stair, with your body facing the flight of stairs. Move backward until your heels hang off of the stair. Carefully drop your heels downward while still supporting yourself on the stair with your toes. Hold for a count of 10, suggests the American Orthopaedic Foot & Ankle Society. Repeat 10 times if possible.

Ankle Alphabet

Try an alphabet stretch for the ankle, which is especially effective for children. Sit on the ground with your legs straight out in front of you. Using your big toe as the “pencil,” write out the alphabet in the air in front of you, suggests the American Academy of Family Physicians. To make the stretch a game for younger athletes, have participants stretch in pairs and write letters and words to each other while they take turns guessing what the words are.

Band Stretch

For a deep stretch before exercise, use a resistance band to direct your ankle gently and get a full, all-encompassing stretch in every direction. Sit on a weight bench with one leg straight in front of you and one leg supporting you on the ground. Leave your foot and ankle dangling off the front of the bench. Wrap a resistance band across your instep, gripping the ends in your hands. Very gently move the band to the left and the right, getting a good stretch in each direction, suggests “Stack” magazine. Hold each stretch for 20 to 30 seconds before repeating on your other leg.

If you have any stretches that will help, please send them along – I promise to post!

08.20.12
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Stretching for dummies

The below was borrowed from the Cool Running website – great resource! For a model stretching program, try out the 12 stretches recommended below. If you must abbreviate the routine, at least do the three types of wall push up, hamstring stretch, heel-to-buttock stretch and groin stretch.

Repeat each stretch two or three times:

Wall Pushup1. Wall Pushup #1

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

Wall Pushup2. Wall Pushup #2

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

Wall Pushup3. Wall Pushup #3

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

Back Scratch4. Back Scratch

Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to “scratch” your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

Hamstring Stretch5. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

Quadriceps Stretch6. Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

Heel To Buttock7. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

Hip & Lower Back Stretch8. Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

Iliotibial Band Stretch9. Iliotibial Band Stretch

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

Hamstring & Back Stretch10. Hamstring & Back Stretch

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

Bridge11. Bridge

Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

Groin Stretch12. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.