Running leg stretch method

Calf cramps are a very common phenomenon during running. In fact, it is because the nerves or muscles in the legs are not relaxed and are still in a stiff state. The amount of exercise during running is actually large, and the sudden stimulation will cause cramps. Therefore, relaxation and leg stretching before running are necessary. There are many ways to stretch your legs while running. The more common ones are forward stretching, side stretching, backward stretching and walking. You can choose according to the venue and personal needs.

1. Leg press

Facing an object of a certain height, such as a platform, table or chair, stand with your legs together, lift your left leg and place your heel on the rib bar, curl your toes, flex your ankle, and place your hands on your left knee. Straighten your legs, straighten your back, and be sure to tuck in your hips. Bend your upper body forward, and do the vibration and pressing leg movements forward and downward, gradually increasing the strength, and then switch legs. Depending on your flexibility, you can use your elbows, forehead, or even your chin to touch your toes.

2. Side leg press

The body is facing sideways against a rib bar or other supporting object, supporting with the right leg, toes slightly turned outward, left leg raised, heel placed on the rib bar, toes curled, ankle flexed, right arm raised, left palm placed on the right chest. Straighten your legs, stand up straight, open your hips, and vibrate your upper body to the left. The hips and lower back will be worked in this exercise. During the exercise, you should be careful to avoid having your legs crooked and your body bent forward.

3. Back leg stretch

Stand with your back to the rib bar, legs together, and your hands on your hips or holding onto an object at a certain height. Support yourself with your right leg, lift your left leg, place the instep on the ribs, and keep your foot straight. Bend the upper body backward and do vibration and compression movements. Alternate between left and right legs. The hips, waist and neck can be exercised. It should be noted that this movement requires both legs to be straight at the knees, the supporting foot to be fully on the ground, and the toes to grip the ground.

4. Walking

After stretching your legs, you must practice kicking, including front kick, side kick, outward swing, and inward kick. This is called walking the legs, which can make your legs flexible. Three parts stretching and seven parts walking. Don't kick too hard, as this can easily strain your muscles or injure your knee joints.