Runners tend to have strong quads; weaker glutes; tight calves, hips, and IT bands; and weak feet,” says biomechanist Katy Bowman, author of Whole Body Barefoot.
These injuries won’t only slow you down during sports, particularly those that involve lots of running, but in life, too. A weak IT band — the connective tissue outside of your leg from the hip to the knee and shinbone — has been linked to joint pain and tenderness in the knees and buttocks. Just about everything we do, from walking to getting out of the bed in the morning, involves our IT band so it’s best to make sure it’s in tip-top shape.
Luckily, we’ve got some stretches for you to implement into your everyday routine to ensure you’re feeling good while going about your everyday life, and when you get ready to pound the pavement.
Use these moves to curb your risk of injury and become a more balanced, stronger, and more flexible athlete.
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Jason Lee
Double Calf Stretch
Stand facing a chair, with balls of feet on top of rolled-up towel or yoga mat, heels on floor. Hinge forward from hips, and place palms on seat with hands under shoulders. Relax spine toward floor, which will lift tailbone. Hold up to one minute. Do three to five reps.
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Jason Lee
Pelvic Lift
Stand barefoot with legs hip-width apart, right foot on top of yoga block (or phone book), left foot lifted off floor, hands on hips. Without bending knees, pull right side of pelvis down, lifting left hip away from floor. Hold, then lower and lift left foot. Do 10 reps; switch sides and repeat.
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Jason Lee
Toe Spread
Sit barefoot on a chair, left foot crossed over right knee, left knee bent out to side. Use your right hand to gently pull toes apart from each other; thread fingers through toes and hold. Massage foot for up to one minute; switch sides.
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Jason Lee
Butt Builder
Stand facing about three feet away from a wall, legs straight. Hinge forward from hips, placing palms flat on wall at shoulder level. Keeping hips facing forward and back flat, lift left leg behind you to hip height. Hold for up to one minute. Switch legs and repeat. Do three to five reps each side.
