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Dynamic & Static Running Stretches

April 15, 2020

Nervous about starting up your running again now that you have more time on your hands? 

Work on these stretches to help you prepare

Eliza Downs, PT, DPT

With more time at home and wanting to get out and exercise, many of us want to start up old exercise routines but are nervous about injuring yourself.  With starting any exercise routine, you need to gradually build yourself up to build up strength and tolerance. We also need to make sure we have good mobility of our tissues before loading them a lot at one time, which is why we would encourage you to try some of these stretches before you begin! If you need some extra help or guidance, please reach out to our clinics to set up a video call with one of our Doctors of Physical Therapy!

Dynamic Stretches

  • Performed before a run to warm up the muscles and get the blood flowing in your body

  • Approximately 3-5 minutes in total. Each exercise is performed for about 10-15 repetitions 

  • Examples include: high knees (Figure 1), butt kickers (Figure 3), rapid heel and toe raises, arm circles (big and small), trunk rotations side to side, karaokes, and hip openers (Figure 2)

Static Stretches: 

  • Performed as a cool down after the completion of your workout. These are prolonged stretches

  • Each stretch is held for 30 seconds and repeated 1-2x

  • Examples include: hamstring stretch with strap, IT band stretch, calf stretch against a curb, gluteal stretches, arm across body stretch, and forward trunk bends

If you need guidance with a stretching routine or find that you have injured yourself, request an appointment online here to schedule a telehealth appointment. All types of insurances are accepted, and you can use any smart device for the appointment. 

For more information, call your most convenient SPT location for our front desk staff to walk you through the telehealth appointment. Visit our contact page for the phone numbers and locations. 

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