Stretching For Runners

Active Isolated Stretching for Runners
Introduction
For years, experts have recommended holding a stretch for at least 15-30 seconds (passive static stretching) to get the optimal effect. Recently, this concept has seen increased debate and scrutiny. Now, research tells us that it is better to perform dynamic stretching (calisthenics) as part of a warm-up and save the static stretching for after activity. Passive Static Stretching: Stretching a muscle in a relaxed position and hold a stretch for 15-30 seconds. Dynamic Stretching: Slow, controlled movements through the bodys normal range of motion (ex: Lunge walking, arm circles, etc.).
History
Aaron Mattes, a kinesiotherapist and physical therapist, created this technique based on over 40 years of research and practice. At his clinic in Florida, Aaron works with amateur and professional athletes, as well as individuals with serious musculoskeletal disorders. AIS is also promoted by Jim and Phil Wharton, regular columnists for Runners World magazine and therapists to many professional runners.
Key Points
Active: You actively contract the muscles that perform the opposite movement to the muscle(s) you want to stretch. This creates a neurological response called reciprocal inhibition where the nervous system will inhibit contraction of the target muscle. The result of this will be further relaxation of the target muscle and improved response to stretching. Isolated: You position your body in a very specific way to isolate a single muscle or even part of a muscle to make the stretch most effective. Stretching: You provide a 2 second stretch to the muscle and repeat this stretch 10-12 times. By contracting the opposing muscle, AIS triggers a nervous system response called Reciprocal Inhibition that forces the target muscle to relax. For example, if you contract
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your biceps muscle (front of your arm), your triceps (back of arm) must relax in order for any movement to occur. In addition, EMG studies have shown a stretched muscle will reflexively contract after 3 seconds, because stretch receptors within the muscle will think it is in danger of being overstretched and injured. By using the two-second stretch, AIS affects the muscle before this protective stretch reflex can be triggered.
Hip and Thigh Stretches

Glutes
Start by lying on your back. Bend one knee slightly to take the tension off of your back (Figure 1). Contract the hip flexor of your other leg as you pull that knee towards your chest. Use your hands to gently pull the leg into a greater stretch (Figure 2). Hold for 2 seconds and repeat 10 times with each leg.
Figure 1
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Additional Stretch: Contract your hip flexors to pull your knee across your chest towards your opposite shoulder. Use your hands to gently pull the leg into a greater stretch (Figure 3). Hold for 2 seconds and repeat 10 times with each leg.
Figure 3
Piriformis
Start by lying on your back. Bend one knee slightly to take the tension off of your back. Now bend your knee and rotate your leg outward so your foot is crossed over your opposite leg. This is your starting position (Figure 1). Contract the hip flexors as you pull that knee towards your chest, keeping your leg rotated. You should feel a stretch deep in your hip. Use your hands to gently pull the leg into a greater stretch (Figure 2). Hold for 2 seconds and repeat 10 times with each leg.
Figure 1
Hip Flexors
Start from a kneeling lunge (Figure 1). Tighten your glutes in your back leg as you bend your front knee and stretch the hip flexors in your back leg (Figure 2). Make sure to keep your torso upright (dont lean forward!). You should feel a stretch in the front of your hip, often this stretch continues into your abdomen. Hold the stretch for 2 seconds and repeat 10 times with each leg.
Figure 1
Figure 2
Quadriceps
Start from a kneeling lunge. Bend back knee and grasp foot with the same-side hand. Bend one knee fully and grasp the ankle with your free hand (Figure 1). Contracting the hamstrings and glutes, pull your leg back until you feel a good stretch in the front of your thigh. Be sure not to arch your back. Hold the stretch for 2 seconds before releasing the stretch and repeat 10 times with each leg.
Figure 1
Lower Hamstrings
Start by lying on your back. Bend one knee slightly to take the tension off of your back. Raise your other leg with the knee bent so your thigh points straight up. This is your starting position (Figure 1). Now, contract your quadriceps to extend your knee and hold the stretch for 2 seconds (Figure 2). As your knee reaches full extension, gently pull the leg up into a greater stretch with your hands or a rope. Hold for 2 seconds before returning to the starting position. Repeat 10 times with each leg.
Figure 1
Hamstring (entire)
Start by lying on your back. Bend one knee slightly to take the tension off of your back (Figure 1). Keeping your other leg straight, contract your quads and hip flexors and lift the leg as high up into the air as you can. Use a rope or your hands to gently increase the stretch (Figure 2). Hold for 2 seconds and repeat 10 times with each leg.
Figure 1
Figure 2
Adductors
Start by lying on your back. Loop the rope around your foot and ankle so your leg rotates slightly inward (Figure 1). Contract your hip abductors (outer hip) to pull your leg straight out to the side and gently pull the rope to increase the stretch (Figure 2). Hold the stretch for 2 seconds and repeat 10 times with each leg.
Figure 1
Figure 2
Abductors Gluteus Medius, TFL, IT Band

Start by lying on your back. Loop the rope around your foot and ankle so your leg rotates slightly outward. Cross your opposite leg across the leg to be stretched and put that foot flat on the ground. Contract your adductors and pull your leg across the mid-line of your body and gently pull the rope to increase the stretch (Figure 1). Hold the stretch for 2 seconds and repeat 10 times with each leg.
Figure 1
Alternate Stretch: Stand next to a wall. Cross your outside leg across your inside leg and place your inside hand against the wall (Figure 1). Keeping your torso upright, dip your inside hip toward the floor, until you feel a stretch in the side of your inside hip (figure 2).
Figure 1
Figure 2
Lower Leg and Foot Stretches

Gastrocnemius
Start seated with your legs straight in front of you. Loop the rope over the ball of your foot (Figure 1). Keeping your leg on the ground, contract the front of your shin to flex your ankle up (dorsiflexion). Gently pull on the rope to increase the stretch on your calf (Figure 2). Hold the stretch for 2 seconds and repeat 10 times with each leg.
Figure 1
Soleus
Start seated with one leg straight in front of you and the other leg and hip bent to at least 90 degrees (Figure 1). If you cannot reach your foot with your hands, use the rope to loop around your foot. Contract the front of your shin to flex your ankle up (dorsiflexion). Use your hands to gently pull the foot into a greater stretch (Figure 2). You should feel a stretch deep in the calf. Hold the stretch for 2 seconds and repeat 10 times with each leg.
Figure 1
Figure 2
Toe Flexors and Plantar Surface of Foot

This may seem like an unimportant stretch, but that couldnt be farther from the truth! The muscles that help with toe flexion also support the arches in your foot. When these become overly tight, it increases the chance of plantar fasciitis. Start seated with one leg straight in front of you and the other leg and hip bent to at least 90 degrees so you are able to grasp your toes with your hands. If you cannot reach them this way, bend your knee and cross your leg. Contract the muscles in your shin to lift your toes up (toe extension). Starting with just the big toe, use your hands to gently pull the toe into a greater stretch. You should feel a stretch under the arch of your foot. Hold the stretch for 2 seconds and repeat 10 times with each toe, then switch feet.
Toe Adductors and Abductors

Start seated with one leg straight in front of you and the other leg and hip bent to at least 90 degrees so you are able to grasp your toes with your hands. If you cannot reach them this way, bend your knee and cross your leg. Contract the muscles in your foot to spread your toes apart. Starting with just the first two toes, use your hands to gently pull the toes apart into a greater stretch. You should feel a stretch in the webbing between the toes. Hold the stretch for 2 seconds and repeat 10 times with each toe, then switch feet.

Stretching For Runners

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Stretching For Runners

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Active Isolated Stretching for Runners

Hip and Thigh Stretches

Abductors Gluteus Medius, TFL, IT Band

Lower Leg and Foot Stretches

Toe Flexors and Plantar Surface of Foot

Toe Adductors and Abductors

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