{"id":13190,"date":"2018-10-04T15:23:57","date_gmt":"2018-10-04T14:23:57","guid":{"rendered":"http:\/\/adelespilates.co.uk\/?p=13190"},"modified":"2021-03-08T19:28:16","modified_gmt":"2021-03-08T19:28:16","slug":"3-stretches-you-must-do-after-running","status":"publish","type":"post","link":"https:\/\/adelespilates.co.uk\/3-stretches-you-must-do-after-running\/","title":{"rendered":"3 stretches you must do after running"},"content":{"rendered":"<p>Do you want to improve your running technique to run faster?\u00a0 Would you love to enjoy running for as long as possible and run without injury?\u00a0 Perhaps you would like to run faster and feel comfortable after running?\u00a0 Looking after your feet is paramount for any runner or walker and this blog will outline your foot health and\u00a0 3 main stretches you need to add after every run.<\/p>\n<h2><span style=\"color: #eb1950;\">1. Foot mobility<\/span><\/h2>\n<p>Your feet are incredibly important, but sometimes they just don\u2019t get the care and attention they deserve. Your feet are the guiding light to your entire body. For instance, if your foot rolls in then your hips and knees will be affected.\u00a0 \u00a0Keeping your feet supple and strong will enable you to run quicker and avoid injury<\/p>\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe title=\"3 stretches you must do after RUNNING\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/kUzXSb03e2A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<p><span style=\"color: #eb1950;\">Sore feet? What do your shoes say about your gait?<\/span><\/p>\n<div id=\"mntl-sc-block_2-0-7\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<p>Walkers and runners with a normal, neutral gait will show shoe wear in these areas:<\/p>\n<\/div>\n<div id=\"mntl-sc-block_2-0-8\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<ul>\n<li>At the heel, as they strike with the heel at the beginning of each step.<\/li>\n<li>Below the first and second toe, as they push off with the toe after rolling through a step.<\/li>\n<\/ul>\n<p>However, if your feet are sore in any way, DON\u2019T run and check your shoes, how old are they? If they are showing signs of wear they will tell you so much about your running.\u00a0 For instance, worn tread on the inside of the foot tells you that you are rotating inwards &#8211; pronation<\/p>\n<\/div>\n<p>Over-pronation, or flat feet, is a common biomechanical problem that occurs when someone&#8217;s arch collapses upon weight bearing. This can cause extreme stress or inflammation on the plantar fascia, which can cause severe discomfort and lead to other foot problems. Repetitive pounding on a hard surface can weaken the arch leading to over-pronation and causes increased strain on the feet and calves.<\/p>\n<div id=\"mntl-sc-block_2-0-7\" class=\"comp mntl-sc-block mntl-sc-block-html\"><\/div>\n<div id=\"mntl-sc-block_2-0-8\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<p>Those with imbalance will show:<\/p>\n<ul>\n<li><span style=\"color: #eb1950;\">Over-pronators<\/span> will see more heel wear in the middle of the heel and perhaps even toward the inner edge of the heel (the big toe side). Their shoes may even tilt inward when placed on a flat surface.<\/li>\n<li><span style=\"color: #eb1950;\">Supinators<\/span> or under-pronators will see heel wear all along the outside edge of the shoe. When placed on a flat surface, their worn shoes may tilt outward.<\/li>\n<\/ul>\n<\/div>\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe title=\"3 stretches for runners\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/cIUEsNErBg8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<p><strong><span style=\"color: #eb1950;\">When ankle leans inwards:<\/span><\/strong><\/p>\n<p><strong><span style=\"color: #eb1950;\">Overpronation creates shin splints and knee pain<\/span><\/strong><\/p>\n<p>In overpronation, the ankle rolls too far downward and inward with each step.\u00a0 As a result, the big toe and second toe do all of the push off and the foot twists more with each step.<\/p>\n<p>Overpronation leads to strain on the big toe and second toe and instability in the foot. The excessive rotation of the foot leads to more rotation of the tibia in the lower leg, which can lead to shin splints and knee pain.<\/p>\n<p><span style=\"color: #eb1950;\"><b>When ankle leans outwards<\/b><\/span><\/p>\n<p><span style=\"color: #eb1950;\"><b>Supination creates ankle injury, IT band pain, Achilles tendonitis and plantar fasciitis<\/b><\/span><\/p>\n<p>Supination is the rolling motion to the outside edge of the foot during a step.\u00a0 A natural amount of\u00a0supination occurs during the push-off phase of running as the heel lifts off the ground and the front of your foot and toes are used to propel your body forward.<\/p>\n<p>However, if supination continues throughout the stride then your weight isn&#8217;t transferred to the big toe and all the work is being done by the edge of the foot and smaller toes which place an extra stress on your foot.<\/p>\n<h2><span style=\"color: #eb1950;\">Remedies<\/span><\/h2>\n<p>In the video above I have used a towel or a yoga block to strengthen your foot but also to improve the mobility of your foot&#8217;s fascia.\u00a0 You can also use a\u00a0PediRoller which will massage out the sole of the foot, loosening up the plantar fascia.\u00a0 When I feel brave I also use a tennis ball.<\/p>\n<p>A rolling pin or a roller can also be put in the freezer so that the ice can help against inflammation.<\/p>\n<p><span style=\"color: #eb1950;\">Foot exercises<\/span><\/p>\n<p>Here are some easy exercises that can help to strengthen your feet:<\/p>\n<p><strong>1. Wiggling and clenching your toes<\/strong>\u00a0can help to strengthen the plantar fascia (one of the main muscles which go along the sole of the foot.)<\/p>\n<p><strong>2. Try to pick up a pencil with your toes<\/strong>. This is fun but can be tricky depending on the strength of your feet.<\/p>\n<p><strong>3. Take your shoes and socks off and try to \u2018walk\u2019<\/strong>\u00a0(or move forward) just by clenching and unclenching your toes.<\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #eb1950;\">2. Quads<\/span><\/h2>\n<p>Your thigh muscles help to propel you forward and need extra stretching after a run. Not stretching will only increase tightness in the body, allowing muscles to pull on joints, causing major pain. It doesn&#8217;t need to take a lot of time to stretch.<\/p>\n<p>For a while fitness professionals and athletes used ballistic stretching which is bouncing while stretching, however, researches now feel that this may tear muscles\u2014which can lead to scar tissue, tight muscles, decreased flexibility and increased soreness.\u00a0 Holding a stretch and investigating where the stretch is taking you is a more intuitive and helpful way of stretching that your body will enjoy.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-13197 size-large alignright\" src=\"https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2018\/10\/Adele-4-1024x819.jpg\" alt=\"\" width=\"1024\" height=\"819\" title=\"\" srcset=\"https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2018\/10\/Adele-4-1024x819.jpg 1024w, https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2018\/10\/Adele-4-510x408.jpg 510w, https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2018\/10\/Adele-4-300x240.jpg 300w, https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2018\/10\/Adele-4-768x614.jpg 768w, https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2018\/10\/Adele-4.jpg 2000w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><\/h2>\n<h2><span style=\"color: #eb1950;\">3. Hamstrings<\/span><\/h2>\n<p>Tight hamstrings are the bane of lots of people lives.\u00a0 Tight hamstrings can be caused by activity or even simply by sitting.\u00a0 The tightness reduces the full range of motion in\u00a0the hamstrings, and that creates a cumulative effect on tight\u00a0hip flexors. This, in turn, will affect\u00a0your\u00a0calves and\u00a0hamstrings. When\u00a0your\u00a0hip flexors are\u00a0tight, it causes\u00a0a\u00a0pelvic tilt that causes tightness in\u00a0the\u00a0lower back, and\u00a0a tight lower back often results in\u00a0tight hamstrings.<\/p>\n<h2><\/h2>\n<p>Being sedentary will also tighten up your hip flexor and even hip flexor pain.<\/p>\n<p>The hip flexor muscles allow you to bend at the waist and raise your leg<\/p>\n<p>Excessive sitting causes these muscles to relax and deactivate.<\/p>\n<p>They become progressively weaker and shorter, sometimes causing a painful condition called adaptive shortening.<\/p>\n<h2><\/h2>\n<h2>Pigeon posture helps to reduce hip flexor pain:<\/h2>\n<p><a href=\"https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2018\/01\/2018-02-09-08.50.15.jpg\"><img decoding=\"async\" class=\"alignnone wp-image-12085 size-large\" src=\"https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2018\/01\/2018-02-09-08.50.15-1024x478.jpg\" alt=\"\" width=\"1024\" height=\"478\" title=\"\" srcset=\"https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2018\/01\/2018-02-09-08.50.15-1024x478.jpg 1024w, https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2018\/01\/2018-02-09-08.50.15-510x238.jpg 510w, https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2018\/01\/2018-02-09-08.50.15-300x140.jpg 300w, https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2018\/01\/2018-02-09-08.50.15-768x358.jpg 768w, https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2018\/01\/2018-02-09-08.50.15.jpg 2000w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h2><\/h2>\n<h2><span style=\"color: #eb1950;\">4. Dehydration<\/span><\/h2>\n<p>The most common issue when running, not getting enough fluids, especially when the weather is cloudy or cold. In the summer months, whilst the weather is hot it is easy and manageable to keep hydrated. The weather and the heat offer you a trigger.\u00a0 However, when the weather is cold you aren&#8217;t aware and you may not realise you are sweating.<\/p>\n<p>Water helps you to boost your metabolism and energise you. Drinking water helps you to stay healthy. Join <a href=\"https:\/\/get-gorgeous.com\/water-challenge\" target=\"_blank\" rel=\"noopener\">7-day water challenge<\/a>.<\/p>\n<h3><span style=\"color: #eb1950;\">Pilates is a way of life that will improve your life<\/span><\/h3>\n<p>Pilates is fundamentally about integration: integrating movement into a flowing whole body experience and integrating the mind and body to create clarity and purpose.\u00a0By integrating your mind with your body you will rejuvenate your spirit and will be\u00a0on your way to creating a life of balance.<\/p>\n<p class=\"style-scope bard-text-block\">If you are interested in a little more Pilates practice or homework\u00a0\u00a0<a href=\"https:\/\/adelespilates.co.uk\/online\/\">join me for a Pilates class at home<\/a><\/p>\n<p><a href=\"https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2016\/12\/Adele-signature-2.png\"><img decoding=\"async\" class=\"alignnone wp-image-10528\" src=\"https:\/\/adelespilates.co.uk\/wp-content\/uploads\/2016\/12\/Adele-signature-2.png\" alt=\"\" width=\"95\" height=\"37\" title=\"\"><\/a><\/p>\n<h3><\/h3>\n<h3><span style=\"color: #eb1950;\">Find out what others have to say about Adele&#8217;s Pilates&#8230;<\/span><\/h3>\n<p>[random_testimonial theme=&#8221;default_style&#8221; count=&#8221;1&#8243; show_title=&#8221;0&#8243; use_excerpt=&#8221;0&#8243; show_thumbs=&#8221;1&#8243; show_date=&#8221;1&#8243; show_other=&#8221;1&#8243; hide_view_more=&#8221;0&#8243; output_schema_markup=&#8221;1&#8243; show_rating=&#8221;stars&#8221;]<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you want to improve your running technique to run faster?\u00a0 Would you love to enjoy running for as long as possible and run without injury?\u00a0 Perhaps you would like to run faster and feel comfortable after running?\u00a0 Looking after your feet is paramount for any runner or walker and this blog will outline your [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":24148,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[99,101,102,103,49,59],"acf":[],"_links":{"self":[{"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/posts\/13190"}],"collection":[{"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/comments?post=13190"}],"version-history":[{"count":1,"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/posts\/13190\/revisions"}],"predecessor-version":[{"id":24149,"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/posts\/13190\/revisions\/24149"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/media\/24148"}],"wp:attachment":[{"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/media?parent=13190"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/categories?post=13190"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adelespilates.co.uk\/wp-json\/wp\/v2\/tags?post=13190"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}