In order not to get injured, do 3 stretching movements before this run

Running is one sport that is easy and practical, because it can be done anywhere. Many people may not know that this sport also requires stretching and warming up beforehand. Yes, even though it looks easy, running involves the leg muscles that will contract during the exercise. To avoid injury, there are pre-run stretching movements that you should do. Anything?

Why is stretching important?

According to the University of Rochester Health Center, the benefits of stretching before exercise are numerous. One of them is to make the muscles more flexible, so that they are not surprised when used. In addition, stretching can also prevent injury to the joints.

However, some people may skip stretching for fear of injuring their muscles before exercise. Is it true that stretching causes muscle injury and tears?

According to Dr. Alice Holland, physical therapist from Side Strong Physical Therapy, says stretching doesn't cause any tearing of the muscles. The important thing to pay attention to when stretching is knowing when to stop.

Of course you can stop stretching and continue exercising if you feel that your muscles are not stiff and ready to be used for training. Therefore, stretching before running is also important so that the leg muscles do not cramp suddenly due to "shock".

General movement for stretching before running

Dr. Alice Holland, a physical therapist from Side Strong Physical Therapy recommends the following three stretches for before and after running, to help you gain and maintain flexibility in your quadriceps.

Kneeling stretch

source: Healthline

1. Kneel on your right knee.
2. Flatten your lower back and shoulders and chest straight.
3. Bend forward from hip to knee even more to stretch the right hip.
4. Hold this motion for 30 seconds and then switch to the left knee.

Tip: This stretch is very useful for the elderly and pregnant women. To increase comfort while stretching, you can use a soft pillow or pillow under your knees.

Quadriceps

source: Healthline

1. Stand on your left leg and lift your right shin by bending your leg behind.
2. Press your hips in, pulling your shins toward your buttocks, making sure your knees are pointing toward the ground. Try not to pull your knees back or to the sides.
3. Hold this movement for 30 seconds and then switch to the right leg.

Ground stretch

source: Healthline

1. Lie on the mat or floor.
2. Grab one thigh and pull it toward your chest. Make sure your back is straight and not arched. Let gravity pull on your dangling legs.
3. Hold this motion for 1-2 minutes and then move on to the other thigh.

You can also do this movement directly on your thighs.

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