CallLocations

Stretches, Trigger ball and Foam Roller exercises for runners

Muscle tightness and stiffness are the unwanted constant companions of runners, especially after a long, hard run. They can affect the recovery of muscles, which means despite training hard, if not managed regularly and appropriately, can give rise to potential injuries such as ITB syndrome, low Back Pain, and even affect the your running mechanics.


In this article, I will introduce you to 3 effective ways to reduce muscle stiffness and soreness, aiding in the recovery of your fatigue body.

Stretching out the kinks


Stretches for runners,  would mainly be stretching out the back and leg muscles


Low back


Quadriceps


Hamstrings


ITB (Ilio-tibial band)


Calves


Gluteal muscles



Trigger point release with spikey ball


Trigger points are described as painful, tender spots in muscles that are can be felt as knots of bands of muscle fibres. These knots , when tightened after an exercise, can often lead to pain and loss of some mobility in the muscles. Common areas of trigger point tightness are found in the muscles of the low back, gluteals, ITB, hip flexors and between the shoulder blades in runners.
Low back


ITB


Gluteals


Between shoulder blades


Hip flexors



Muscle release with Foam Roller


Foam rollers, as the name implies, are large cylindrical rollers that are made up of foam (various densities) that are used widely to aid in stretching out tight muscles. Basically, the roller is placed under the muscle being released and rolled along the length of the muscles.


ITB


Quadriceps


Hamstrings


Calves


It is important to support your neck, and consider neck alignment as you complete such stretches to avoid causing other problems. If your unsure feel free to run by and check your techniques.

Recent Videos

Have you tried Facilitated Stretch Therapy?
The Effects of Mobile Devices – The Better Way To Use Your Phone
mobile
The Effects of Mobile Devices on Posture
mobile
Understanding Persistent Pain Differently
Keeping Fit in Your Silver Years – Proprioception
Posture & Pain – Flatback posture
BOOK A PHYSIOTHERAPY APPOINTMENT

You can easily request for a physiotherapy or fitness appointment through any of the 3 convenient ways below with your preferred date, time and clinic location. Our staff will be happy to help allocate you to the first available appointment slot that best fits your convenience.

via Telephone

Call our central-line at
+65 6226 3632

Leave us your Details

Email your preferred physiotherapy appointment slot to enquiry@coreconcepts.com.sg or




Core Concepts