The Basic Quadriceps Stretch

Posted by Steve on February 15, 2012 in Running Health | 0 comments

This stretch targets the large Quadriceps muscle group at the front of your thigh.

Like the Hamstrings, this group activates the knee (extension) & the hip, and are given a good workout each time you run.

The Quadriceps also play an important role in knee stability and knee cap alignment.

Maintaining flexibly and balance in the Quadriceps is important to avoid overuse injuries, like runners knee.

The Stretch

1. Stand close to something you can steady yourself on with your free hand e.g. a fence, a wall.
2. Grab the toes of your left running shoe from behind, by either:
• lifting your foot by bending your knee and raising it in front of you, or
• by bending your knee and swinging your lower leg behind you, whichever is most comfortable.
3. Pull your foot up behind you, until your heel is close to or touches your bottom
4. Stand straight
5. Straighten you hip, pushing your knee backwards and lifting your foot until you feel the stretch
6. Hold
7. Lower your foot, release and repeat with the other leg.

Deepen this stretch by pushing you hips forward and knee farther back behind the line of you hips.

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