Post-race stretching

Although November is upon us, there are still plenty of upcoming area races to compete in before (and maybe after) the snow flies!  UBE’s Katy Wellman, PT, DPT, demonstrates a few key stretches to help with your post-race recovery.

Complete each stretch below two times, holding for 30-45 seconds per side.

Piriformis stretch: Due to infrequency of lateral movements, the piriformis (located deep in the lateral buttocks) muscle frequently becomes tight.

stretch2

Calf stretch: With the constant heel-toe movement of running, the calf can become very tight.
 

stretch1

Tensor fasciae latae (TFL): the TFL is a frequent culprit of tightness in the hip all the way down the knee due to the TFL continuing into the iliotibial tract (ITB).

Happy racing!

 

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