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5 Best Stretches for Track & Field

We all must be aware of the importance associated with stretching. Despite this, stretching is still a very confusing element in most athletes' sporting lives. One second an expert argues stretching before a run is the best and the next second another expert tells you static stretching may actually harm the performance of an athlete. What is an athlete supposed to do with all this confusion?

Well, there is something you should know. Stretching is paramount in the life of any athlete. When you run, your legs become strong, toned and tight. Every single step you take forces the hamstrings, calves, quads and hips to flex and extend time and again in order to propel you as you run. After covering long distances, it is possible that the tendons and muscles that have been doing the hard work to develop some form of imbalance, tension and scar tissue that will start to slow a runner down and pave way for common overstrain injuries like Achilles tendonitis and IT Band syndrome.

When it comes to when and how you should stretch, experts have it that doing dynamic stretches before running and static stretches after running is the best practice. It is because dynamic stretches help loosen and activate leg muscles, readying them for takeoff, whereas static stretches can help lower your heart beat, reduce injury risks and soreness in the muscles.

For best results, stay close with the following 5 best stretches for track & field:

Pre-Run

These two dynamic stretches help loosen and activate all muscles in your legs (hips, inner and outer thighs, calves, hamstrings and quadriceps) through a full variety of motion.

Leg swings – hold on a firm object and while standing on one leg, swing the other back and forth. Make around 20 swings and shift position to swing the other leg 20 times again.

Walking lunges – use your right leg to take a giant step forward and bend the knee until your thigh and the floor are parallel and the knee is in alignment with your ankle. Make 10 back and forth movements and repeat the procedure with the other foot, again 10 times. Try to keep your walking lunges fluid and keep focus on appropriate form.

Post-Run

This stretches target major muscles in an athlete's legs in order to maintain flexibility and a full range of motion. All stretches here should be held for between 30 seconds and 2 minutes.

Kneeling hamstring and hip flexor – do this from a kneeling position. Place your right foot in front of you in a 90 degree angle making sure the knee and ankle stay aligned. While maintaining a straight back, press forward and right into your hip, while maintaining your left knee tight on the ground. This stretches the left hip and the right hamstring. Squeezing and contracting glute muscles on your left hip will intensify the stretch on the left hip flexors.

Standing quad – stand with your legs together, bend your left leg while you bring your heel towards your buttocks. Using your left hand, grab your left foot and press the laces of your shoes into your hand so that you don't pull your hand and instead stretch your leg.

Standing calf– stand while facing a wall and place your hands on the wall at chest level. Place the ball of your right leg against the wall and with the heel against the floor, lean gently towards the wall until you feel your calf stretching. Make sure your legs stay straight.