Engaged in a series of agile, physio-recommended stretch activities prior to a run, resulting in a noticeable improvement in the well-being of my hips and knees
In the world of running, preparing the body for exercise is crucial to prevent injuries and improve performance. One physiotherapist, Helen O'Leary, with a background in elite sports, has recommended a series of dynamic stretches to help runners get ready for their runs.
O'Leary, who trained with Polestar Pilates and founded Complete Pilates, a rehab-focused Pilates studio with three central London locations, suggests four dynamic stretches as part of a pre-run warm-up. The first recommended stretch is the Pendulum leg swing and hip circle. This stretch warms up the muscles in the front and back of the leg, preparing the quads, hamstrings, and hip flexors for running.
The second recommended dynamic stretch is the Lunge with overhead reach. This stretch activates muscles and prepares them for exercise, reducing the risk of niggles. To perform a lunge with overhead reach, step forward with one foot and lower your back knee towards the ground while reaching your arms overhead.
The third stretch in O'Leary's list is the high knees. This dynamic stretch helps to increase heart rate and activate the muscles in the legs. To perform high knees, run on the spot while bringing your knees up to hip height.
The fourth and final stretch recommended by O'Leary is the walking lunges. These lunges help to warm up the legs and prepare the body for the demands of running. To perform walking lunges, step forward with one foot and lower your body until your front knee is at a 90-degree angle, then push off with your front foot and step forward with your other foot, repeating the movement.
In addition to these four stretches, O'Leary also recommends the hip circles and side swing to help with stability in the side of the hip, which is necessary for running. To perform hip circles, stand on one leg and make small circles with the other leg, both inward and outward. To perform the side swing, stand on one leg and swing the other leg out to the side, then back in, repeating the movement.
O'Leary also suggests adding single-leg calf raises to the dynamic stretch sequence due to past ankle issues. To perform a single-leg calf raise, stand on one leg and raise up onto your toes, then lower back down.
Trying dynamic stretches before a run can make joints feel looser and muscles activated and ready to go. In fact, one runner reported that after doing these dynamic stretches, joints felt great, and they felt bouncy and energized, running faster than usual.
It's important to note that static stretching, which relaxes muscles, is typically used after exercise, not before. So, it's best to stick to dynamic stretches before a run to prepare the body for the demands of running.
In future, the runner plans to start every run with these dynamic stretches to ensure they are well-prepared for their run and reduce the risk of injuries. So, if you're a runner looking to improve your performance and prevent injuries, give these dynamic stretches a try before your next run!
