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Stretch It: Shin and Ankle Stretch

FitSugar — Fri, 13 Nov 2009 07:00:20 -0800

After long bike rides, my shins and the tops of my feet are often tight. All that flexing of my ankle and pulling up on the pedals to maximize my stroke takes its toll on this part of my body. Once I slip off my stiff cycling shoes, this is the first stretch I do.

Here's how:

Cross your left ankle over your right with your toes pointed to the right.
Bend your right knee to increase the stretch for the top of the left foot.
Hold for 15 to 30 seconds then straighten the right knee; repeat before switching sides.

This is a great stretch post-run as well. Try it. You'll like it.

Stretch It: Kneeling Shin Stretch

FitSugar — Fri, 15 Feb 2008 11:45:00 -0800

The shins are one of those things that we often forget to stretch but a little stretching of the shins can go a long way, especially if you're suffering from shin splints. The kneeling shin stretch is an easy stretch to do for the shins.
Here's how to do it:

Kneel on both knees with your booty over both heels and feet extended back.
Slowly sit down on heels - or as far as you can go toward them, it shouldn't hurt. Try not to sit between ankles.
Hold the position for 20-30 seconds and repeat as needed.

Fit's Tip: If you suffer from knee problems this may not be a good stretch for you.

How Can I Prevent Shin Splints?

FitSugar — Fri, 09 Mar 2007 03:00:00 -0800

Chances are, if you are a runner, you've experienced the pain of shin splints. It basically refers to the condition called Medial Tibial Stress Syndrome (MTSS).

When you overwork the muscles in the shin, the muscles exert a great amount of force on the shin bones (tibia and fibula) to keep your foot, ankle, and lower leg stable. This excessive force can partially tear the tendons away from the bone (the tibia, which is the one on the inside of your leg). Shin splints aren't caused by running, but rather by the impact force associated with it.

Here are some tips to prevent shin splints.

Before going out for a run, warm up and do some gentle calf stretches, which will prevent injury.
If you are new to running, start off slowly. Too much too soon will cause shin splints or other injuries.
Along the same lines, if you've taken a break from running, gradually work your way up to where you were.

There's plenty more tips, so read more

Avoid running on hard surfaces like concrete whenever you can.
Avoid running on uneven surfaces - it makes your tendons work harder to stay balanced and keep your bones stable.
Avoid running downhill if you can - try running on a diagonal instead of straight down. You can also try doing the grapevine down the hill. Imagine you are Rocky practicing your foot work.
Run with correct posture - don't lean forward or backward as you run, make sure your toes are pointing forward and not out to the sides.
Wear sneakers specifically made for running - they have extra support and shock absorbers.
Your sneakers should fit you well, keeping in mind whether you have high, low, or no arches, or wide or narrow feet.
Get a new pair of sneaks every every 350-550 miles. Use the twist test to see if your kicks have had it.

Fit's Tips: If you are experiencing shin splints, don't run through the pain. You need to rest, apply ice to reduce inflammation, stretch, and rehabilitate your lower legs first. If you choose to run with shin splints, you could further injure yourself.

Here are some great stretches for your shins and calves to help prevent shin splints.

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Strike a Yoga Pose: Head to Knee A

FitSugar — Mon, 16 Nov 2009 05:50:03 -0800

Looking to loosen up inflexible hips and hamstrings? Here's a yoga pose that's a popular stretch among runners because it'll target the oh-so-tight backs of the legs.

Sanskrit Name: Janu Sirsasana A
English Translation: Head to Knee Pose A
Also Called: Flag

To learn how to do this forward bend variation read more.

Begin in a seated position with both legs straight out in front of you.
Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot - the right hand holds the left wrist.
Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
Then release your hands, sit up, and either take a vinyasa to switch sides, or just switch sides from here. This time the left knee will be bent, and the left hand will hold the right wrist.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

Strike a Yoga Pose: Intense Side Stretch

FitSugar — Mon, 02 Nov 2009 08:00:26 -0800

For all you runners and bikers with tight hamstrings, this is the pose for you. It's one of my favorite stretches to target the backs of the legs, but it'll also give you a nice stretch on the sides of your body, as well as your chest and shoulders.

Sanskrit Name: Parsvottanasana
English Translation: Intense Side Stretch Pose
Also Called: Scissor

To learn how to do this pose read more.

Stand with both feet together in Tadasana. Step your left foot directly behind you about two feet.
Bring your arms behind you, bend your elbows and bring your palms together in reverse Namaste position (reverse prayer). Raise your hands up between your shoulder blades as far as you can. Pull your elbows behind you to press your palms together firmly.

Inhale to lengthen your spine, and as you exhale, fold at your waist. Keep both legs straight and lower your torso as far as you can, eventually resting it on your right leg. If it's easy, touch your chin or forehead to your shin.
Hold here for five deep breaths, then engage your leg muscles and inhale to lift your torso up. Repeat this pose with the left leg forward.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

Get It Up, Your Heart Rate, That Is: Hill Repeats

FitSugar — Fri, 25 Sep 2009 09:00:25 -0700

Love it or avoid it, running hills is simply great conditioning. After exerting yourself to climb hills, running in the flats will feel easy. Once you begin tackling hills, they will be less intimidating.

Find a hill in your area, and use map my run to figure out the percentage of the grade by clicking on the "show elevation" button. Find a hill with a medium grade of about five to six percent.

Warm up at an easy jog for five minutes, then pick up the pace and keep running for five more. Use this time to wend your way to your designated hill.
Maintain your comfortable running pace, and climb the hill for 30 seconds. Slowly jog or walk to starting point and repeat four more times. On the last two reps, pick up your pace for the last 15 seconds.
Now run uphill, maintaining your moderate running pace for three 60-second runs. Slowly jog or walk back to your starting point.
Run fast for 15 seconds uphill twice, slowly jogging or walking to return to your starting point.
Cool down with 10 minutes of easy running.

Afterward, be sure to stretch your calves, shin muscles, quads, hamstrings, glutes, and hip flexors. Oh, and if you like running, join my RunningSugar to meet like minded sugar users.

Stretch It: Grounded Tipover Tuck

FitSugar — Thu, 10 Sep 2009 14:05:33 -0700

I'm always in need of a good neck and shoulder stretch. Tipover Tuck is one of my favorites, but here's a more relaxing version.

To see a photo of how to begin this stretch read more.

Come into Child's Pose with your shins and forehead on the floor. Stay here for a few breaths, working on lengthening your spine as you relax your chest to your thighs. When you're ready, interlace your hands behind you in a double fist. If you can, press the heels of your palms together to increase the stretch in your shoulders. Then lift your hands as high as you can.

Inhale to shift your weight forward and lift your hips off your heels. Come to rest on the crown (top) of your head and extend your hands as close to the floor as you can. Stay here for 10 seconds and then lower your hips back to your heels. Stay here for 10 seconds, and then lift your hips up again. Continue this cycle five or more times, then release into Child's Pose with your arms on either side of your legs.

Hit the Hay: Standing Pigeon

FitSugar — Thu, 20 Aug 2009 14:30:59 -0700

If you enjoy stretching in bed before going to sleep or right when you wake up in the morning, here's a variation of Pigeon that will stretch your tight hips.

To learn how to do this stretch keep reading

You Asked: When to Stretch?

FitSugar — Wed, 06 May 2009 09:00:00 -0700

Hiya Fit,
I still consider myself to be a novice runner and am plagued with lower leg issues - mainly shin splints. I realize how important stretching is to prevent these types of issues but am just confused on when to stretch. So, I've got a question for you. For a runner, what are the best stretches to do before a run, the best stretches for right after a run, and the best stretches for rest days?
Thanks!
- Running Newbie

This is a great question, especially since stretching has long been associated with warming up. Learn when to stretch when you read more.

Stretching is a great way to increase flexibility, but is best done after you run or work out when your muscles are warm and pliable. This doesn't mean you skip warming up. The best way to prepare your body for running is to walk briskly or jog slowly for five to 10 minutes. This really applies to all kinds of cardio workouts: warm up with an easier form of what you will be doing. Bike in an easy gear or use the elliptical with low resistance and slight incline. Also consider doing a dynamic warmup for running, by doing slow and exaggerated motions of running: high marches, butt kicks, heel walks, toe walks, and then some walking lunges.

When you are done with your run - remember to cool down by going more slowly for the last five to 10 minutes, depending on the length of your run, to get your heart rate down - you should stretch. Here are some stretches I recommend post-run. As for shin splints, make sure to keep your calves flexible with these stretches, which you can do every day after you've walked for a bit, and check your gait. Here are some tips to help prevent shin splints.

Have fun running!

Source

Hit the Hay: Knee to Chest Back Stretch

FitSugar — Fri, 10 Jul 2009 13:15:25 -0700

After a stressful day at work or a night out on the town, it may be difficult to rest your mind and body enough to get some shuteye. I like to stretch in bed to inspire calmness, and if you liked the spinal twist bed stretch, here's another one that will target the muscles in your lower back. It's not only great for bedtime; I also like waking up and doing this stretch.

For details on how to do this stretch keep reading