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For runners the calf, or gastrocnemius, muscle is prone to a calf pull or strain. Do this stretch after a good warm up and at the end of your runs. While it's similar to the Achilles tendon heel stretch, but by keeping your knee straight you focus the stretch on the calf rather than the Achilles.
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The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. Iliotibial band syndrome is a common running injury that is generally due to inflammation and irritation of this band.
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The get used a lot in the running movement (partiularly downhill running). There are a lot of ways to attempt to stretch the quadriceps, but if you keep your hips stable, this is a good one to do while standing.
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Because tightness in the low back and hamstrings is often related to muscle pain and stiffness in runners, stretch can help maintain good running form and reduce the risk of stiffness, pain and injury.
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The hip flexors are often overused in runners. These muscles pull the legs up toward the trunk and runners rely on these muscles, particularly when running uphill, so keeping the limber is essential.
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Runners sometimes forget to strech their upper body, but this basic shoulder stretch can be done quickly, so it's a good choice.
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Runners who've had plantar fasciitis know how painful it is. BBy stretching the plantar fascia, a band of tough connective tissue that runs along the bottom of the foot to the heel you can help prevent such a debilitating injury.
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Runners can benefit from this advanced stretch, that is sometimes called the Pigeon Pose in yoga.
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Another way to get the quads stretched out after a run is this kneeling quad stretch.
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This quad stretch is best done after your runs when you have some time to relax and get teh most out of this long, slow stretch.