A very general error committed by runners is to not aware of the importance of stretching in their running process. This leads to muscle injuries. It’s important to do simple knee stretch exercises for runners. This will prepare to change runners’ muscles and can tighten the muscles effectively.
If you are a runner then you should be careful about the stretch exercises. Hold it for 25 seconds and do the exercise. Don’t bounce when you do your stretch. These should be done regularly for the runners and listed below are some of the stretching exercises for the runners
Hold your right elbow with your left hand and gently work the elbow up moving it across your body. Your hand should now touch the space between your shoulder blades. Gradually increase the stretch as far as you can tolerate. Flexing this way works out the triceps and shoulders. Do the same on the opposite side.
While lying on your back raise your left leg straight up. Position the right foot flat on the floor by bending your right leg. With a towel, hook the left foot and rest the towel in the arch of the foot. While in this position slowly pull the towel towards you and at the same time push away with your foot. Expect to feel your muscles contract. Do the same for the other side.
Hip and Lower Back Stretches:
On the floor, assume a sitting position. Sit erect and legs out in front of you. Lift your left leg and put it over the right leg. While in this position bring your left leg closer to your chest. Twist your torso from the hip in a way that you can look over your left shoulder. Do the same on the other side.
Heel and Buttock Stretches:
Stand straight and put your right hand on the wall. Keep your stance straight all the way through this exercise. Stand on your left foot and raise the heel of your other foot so that you can hold it with your left hand. Lift the right foot towards your buttocks. Do this on the left side.
Sit on your back. Draw in your feet and let the soles touch each other. Exert a gentle pressure on the inner region of your knees using your elbow. As you do this, lean forward. The pressure should be kept until the end of this routine.
Stand straight facing a wall about 3 feet in front of you. Put both hands against the wall with arms straight out supporting your entire body. Gradually lean your hips at the wall and slowly bend your knees. This exercise stretches your calves.
You can even do shoulder replacement in India with affordable cost. This is an easy and effective procedure. Runners can opt for this treatment in case required. You will surely get the best treatment. The exercises will give the runners most of the benefits.