Medically reviewed by Misty Seidenburg
Running is a great way to stay active and fit. However, as a repetitive, weight-bearing, high-impact activity, it also puts considerable strain on the body. According to some estimates, up to half of runners experience an injury each year, temporarily preventing them from running. Without time to recover, repeated stress on the body can lead to painful overuse injuries.
If you are sidelined with a running injury, try these stretches to promote healing and prevent re-injury.
Our bodies have a natural process called mechanotransduction—this is just a fancy way of saying that we’re constantly breaking down old tissue and building new tissue. When we move and exercise, our body breaks down old tissue because of the stress we put on it.
Then, when we rest, the tissues heal and grow back stronger. But if we don’t give our body enough time to recover, too much tissue breaks down without enough time to rebuild. This can cause an imbalance, and if it happens too often, it can lead to overuse injuries.
Risk factors for overuse running injuries include:
Unlike sudden acute injuries, overuse injuries develop gradually. Slight pain, discomfort, and inflammation while running is typically the first sign that something is wrong. Left untreated, pain may progress and intensify until it is noticeable, even when you stop running.
Runners are susceptible to several overuse injuries affecting the lower body’s bones, muscles, tendons, and ligaments. The most common overuse injuries for runners include:
If you have pain during or after running, it is recommended that you seek professional help for an accurate diagnosis. Running through the pain is never advised, as it can lead to more severe damage and long-term mobility issues. Once you have identified the source of your pain, a physical therapist can provide an evidence-based treatment plan to rehabilitate your injury and help you safely resume running.
Whether you are a casual jogger or a competitive long-distance runner, stretching should be an essential part of your training program. Short and tight muscles cannot fully extend, increasing the risk of musculoskeletal damage. Stretching keeps the muscles long and flexible, which allows for a healthy range of motion in the joints.
Now, let’s get to stretching. Try these simple yet effective movements to increase flexibility.
This stretch targets the hip flexors, the muscles that connect the hip to the thighs.
This stretch targets the hip and thigh muscles that stabilize the pelvis and move the legs.
This stretch engages the hip muscles and the muscles that stabilize the core.
Arm swings warm up the muscles of the shoulders, chest, and upper back muscles used during running.
This yoga pose is a satisfying stretch for the lower body from the back down to the feet.
Stretching the quadricep muscles is important because they stabilize the knees and propel the body forward.
This stretch can help prevent shin splints by releasing the calves, which are the first point of impact when running.
Runners often experience tight hamstrings due to poor form or overly long strides. This stretch releases and relieves painful hamstrings.
Make stretching a daily practice. While you won’t be fully flexible overnight, you will notice significant improvements with time and dedication. Once you do, stay consistent with your stretching routine to maintain optimal flexibility. Remember, your commitment to stretching is a vital part of your running journey.
Stretch before and after running. As noted above, pre and post-workout stretches serve different purposes. Stretching cold muscles may defeat the purpose, causing injuries when trying to prevent them.
Instead, take a 10-minute walk to increase blood flow to the lower extremities, making stretching safer and more effective. After the body is warm, perform the sport-specific dynamic stretches above to prepare the body for exertion.
Static stretches are positions you hold in place for several seconds. They reduce stiffness and improve circulation, range of motion, and flexibility. Consistent static stretching can improve your running performance over the long term because flexible muscles move faster and have more power.
You might be surprised to learn that your hydration levels also impact the flexibility of your muscles and connective tissues. When you are hydrated, your muscles are more pliable, so stretching is easier and more effective. The Mayo Clinic recommends a daily fluid intake of about 11.5 cups for women and 15.5 cups for men for proper hydration.
Whether stretching before or after a run, always listen to your body. Start slowly and gradually increase the depth and intensity of the stretch. Never push through pain. Stop if a movement becomes uncomfortable. Overstretching can lead to more tissue damage that takes longer to recover from.
Recovering from an overuse injury on your own can be challenging. It’s hard to know how and when to resume activity after a running injury. The recovery process typically involves rest, physical therapy, and a gradual return to running. Physical therapy offers safe and supervised injury rehabilitation using evidence-based techniques to rebuild the injured tissues, relieve pain, and promote healing.
Physical therapy is not just for recovery, however. It’s also a powerful tool for injury prevention. By adopting proper form and increasing strength, balance, and coordination, you can run further, faster, and more efficiently, reducing your risk of getting hurt. With physical therapy, you’re taking proactive steps towards your running goals.
A physical therapy evaluation is the first step to healing and preventing overuse injuries. Find a physical therapy clinic near you or request an appointment online today.
