Feet to the Finish: Best Stretches Before Running

There are plenty of opportunities to run in Jasper. One of the biggest, the Heartland Half Marathon and 5K, is coming up this Labor Day weekend. Whether in the races for fun or competition, a little preparation can go a long way. That not only involves proper training leading up to the event, but proper stretches before running, too.

Stretching before a run gives your muscles and tendons a warm up before truly hitting the road. This helps prevent strain and avoid painful injuries such as Achilles tendinitis and plantar fasciitis. When it comes to your feet and lower legs, we recommend the following stretches before running:

Calf Raises – The calf muscles are attached to the heel and Achilles tendon. Giving them a chance to loosen up before a run can keep extra stress of these areas. Calf raises are easy: stand on the edge of a stair or curb so the balls of the feet touch the ground and heels hang over. Rise on the toes, then gently lower the heels beneath the level of the drop-off. Hold for a couple seconds, then rise and repeat.

Walking Lunges – This is a good all-around stretch for the legs, and even flexes the toes as well. Start with feet together and step forward with one foot. Bend the front knee 90 degrees and bring the back knee nearly to the ground. Hold for a few seconds, then return to original position and step forward with your other foot to repeat.

Standing Planar Fascia Stretch – Another easy stretch to warm up and improve elasticity. Place the big toe against a wall or curb while standing and lean into it until you feel a stretch against the bottom of your foot. Hold for about 30 seconds, then repeat three times.

While these moves can be beneficial, the absolute best routine for you will depend on your specific needs. Dr. Timothy Barry and the staff at Family Foot & Ankle Care of Jasper can help you plan an ideal regimen. Call us at (812) 481-7200 to schedule an exam.