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Foot injuries stretches

Plantar Fasciitis treatment – easy ideas to try at home!

Plantar fasciitis treatment options stretching Lots of stretching! Stretch out the fascia by doing exercises such as sitting with your legs outstretched in front of you and using a scarf looped around the ball of your foot to bring the foot towards you. In our experience it is essential to perform the plantar fascia stretch, […]

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stretches

Stretching routine for Runners

stretching routine for runners – do runners need one? To stretch or to not stretch? It is easy to get confused as the research and advice keeps changing! However, recent studies do highlight the benefit of performing warm up drills. The most valuable warm-up drills for runners include: easy running, cycling, cross-overs (sideways jogging with […]

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stretches

Plantar fascia stretch – The Injured Runner

The plantar fascia stretch is performed by placing the foot you are stretching behind the other foot with the ball of the foot contacting the floor. Slowly move the knee forward and press the ball of your foot into the floor to prevent it from rising. You should feel a stretch along the bottom of […]

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stretches Knees

Bent knee calf stretch – The Injured Runner

Keep your foot pointed straight forward as you slide your knee forward. Maintain your heel on the ground. You should fell stretch in the Achilles tendon or lower calf. Hold for thirty seconds and repeat three times

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Leg injuries Recovery stretches

Hamstring Strain – The Injured runner

Hamstring Strain is a strain of the muscles on the back of the thigh and often a result of speed training or racing. You will usually feel a distinct tightening or pain in the middle third of the muscle. A hamstring strain can come on suddenly and send you limping off of the track or […]

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stretches

Adductor stretch – The Injured Runner

The hip adductor stretch is performed by standing with your feet apart and slowly shifting your hips to one side. You should feel a stretch in the groin or inner thigh. You can vary where you feel the stretch by slightly changing the position of your foot or intensify the stretch by taking a wider […]

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Leg injuries Recovery stretches

Hamstring Stretches – The Injured Runner

Many runners have tight hamstrings. And many of them would benefit from doing hamstring stretches! Tight hamstrings may be related to knee pain, butt pain and perhaps even heel pain. A great way to stretch the hamstrings and also protect your back can be performed by lying on your back next to a taller object […]

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stretches

Hip Flexor Stretch – The Injured Runner

The hip flexor stretch is performed by placing one foot in front of the other. Slide your hips forward, being careful not to rotate or let your back arch, while maintaining an upright position of your back. You should feel a stretch across the front of your right hip. Hold for ten seconds and repeat […]

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Recovery Leg injuries stretches

IT Band problems

Why do lots of runners get ITBĀ  or IT band problems? Most runners will have heard of the iliotibial band or ITB or IT band, as it’s often blamed for injuries and discomfort. What is the IT band? It is a thick band of tense tissue which runs from the ileum bone in the pelvis […]

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stretches Foot injuries

Dorsiflexor Stretch – The Injured Runner

Stand with the leg to be stretched behind the other with the top of your toes against the floor. Gently press the front of the foot being stretched towards the floor. You can fine-tune this stretch by reaching the foot further back or twisting it to the side slightly. You should feel a stretch across […]