The theme this week is about injuries and since I've had a lot of those lately, I'll share some of the stretches I've been doing. I seems to be getting better now so I am crossing my fingers I don't have any more injuries!
The fitness activity that I have been doing lots of lately is stretching! Since two of my favorite stretches ( Bridges and Clam Shells) were ones that were shared with me through another blog, I thought I would pay it forward and share some of the stretches that I have been doing in PT with you all in hopes that maybe it will help someone else.
My sister and I put together this brief tutorial of 5 stretches to help with IT band pain.
1. Calf Stretches: put hands on wall or other straight surface. Bend on leg while pushing back with the other. Make sure the foot on the leg you are pushing back with is slightly turned inward. You'll be able to feel the stretch more that way. Hold this stance for 10 seconds and then switch legs.
2. Seated Hamstring Stretch: You can't tell in this picture but I have 3 pound weights strapped to my ankles ( You can use which ever weight feels right to you). You'll want to sit on a hard surfaced chair. Put a pillow under the leg you will be stretching. Arch your back as you grip the underneath part of the chair ( this is very important in feeling the resistance as you stretch). Lift the leg up until your knee is straight and then for a bit more stretch, flex your toes up. Do this 10X with each leg. Don't forget to move the pillow under the leg you are stretching.
3. This one is called Power Position: This is all you do. Hold this position for 15 seconds and do 6 sets of them. The key here is to actually make sure your feet are pointing straight ahead while you do it. I am a slight pronator so you will notice that my right foot is slightly flared out. I'm working on this!
4. Single Leg Stand: Bend right leg. Extend left leg to back and lift off the ground. The key here is to not let the knee of your bent leg extend past your toes. Also the leg that is coming off the floor should stay straight. It should not cross behind you. Stick this position for 15 seconds. Then switch legs. Do this 4x.
These are just a few of the stretches I have been doing for my pain. The key is to build strength in your upper legs as well. Hopefully those of you who are suffering from knee pain or tight hamstrings can try a few of these. Even if you are not in pain, it is a very good idea to add these to your running routine.
Let me know if you've tried any of these stretches/exercises or if there are any that you do that you think I should add to my routine!
