Cool down after running: 6 movements to avoid the risk of injury

There are some things you shouldn't do after running. One way is to go straight home and skip the cool-down stage. In fact, taking a little time to do certain types of stretching for a few minutes can help strengthen your muscles, increase their flexibility, and also keep you from risking injury. A little time we spend on cooling down after a run can go a long way.

Stretching and walking are the two most common types of post-run cooling. However, there are many other kinds of post-run cool-down moves you can do. Anything?

Various types of cool down after running that can be done

1. Stretch the calves

Stand straight with your right foot in front of you and your left foot behind you, straight with your back. Make sure both feet are fully flat, straight and facing forward. Then, slowly bend your right front leg and lower your body slightly. You should feel a pull on the back calf of your left foot. Do this for 15 seconds on each leg.

2. Stretch the hamstring

Still in the position of your right foot in front and left foot behind, but this time keep your right leg straight and left leg bent. Place your hands on your hips, and lift the front of your right foot so that only your heel is tapping. With your left leg bent, bend your body slightly towards your right leg. Remember to keep your back straight during the hamstring stretch, and do this for 15 seconds on each leg.

3. Butterflies

This stretch is easy. All you need to do is sit on the floor and bend your legs inward so that your feet are facing each other (as if you were going to sit cross-legged). Then, bend slowly forward to increase the intensity. Hold this position for 30 seconds.

4. Head to knees

This stretch is quite common among runners. Sit down with your right leg bent inward and your left leg straight. Press the sole of your right foot against the thigh of your left leg, and try to bend your body towards your left leg until your head touches your knee. Keep your shoulders level with the surface. Hold this position for 30 seconds and swap legs.

5. Stretch the thigh

Stand up straight. Using your hands, pull your right leg back toward your butt. You will feel a pull on the front of your right thigh. Keep your body in balance and try not to hold on to anything. Hold this position for 15 seconds and then swap legs.

6. The low lunge stretch

Place your right knee on the surface and your left leg straight forward. Place both hands on the surface, and bend your body forward about 90 degrees. Press your body and hold the position for 60 seconds, and swap legs.

What must be remembered before doing the cooling

The general rule when cooling down after a run is to breathe deeply and regularly while stretching. You shouldn't feel the slightest bit of pain when doing these movements because stretching helps relieve pain, prevent injury, and reduce soreness. If you experience pain while cooling down, consider checking with your doctor.

Hello Health Group does not provide medical advice, diagnosis or treatment.