Runners typically have IT band or plantar fasciitis injuries which cause hip or lower back pain or heel pain respectively. However, stretching can help prevent and manage these types of injuries. This simple hip stretch opens the lower back as well as the hip rotators which can alleviate IT band syndrome.
Double Knee Bend Forward Stretch
1. Start by sitting on the floor with both knees bent at 90 degrees to the side.
2. Slowly reach forward.
3. Try to keep both knees on the floor. It is more important to keep knees and pelvis on the floor than to bring your chest to the ground.
4. Hold stretch for 10-30 seconds.
5. Repeat on the other side.
Stretches are important to preventing injury but also help improve circulation, bringing nutrients and blood flow to the muscles. Stretches should be held for 10-30 seconds minimum and two minutes maximum. For more great workout ideas, check out Workout Pal.