Stretching
to Enhance Walking Or Running
Although walking is one of the safest forms of cardiovascular exercise
available, you can still run the risk of muscle and joint injury if
your muscles are too inflexible.
Running, since it poses more risks to the musculoskeletal system,
makes stretching even more important. So which stretches are most
beneficial and important to maintaining a healthy walking program?
The first and
probably most important stretch is the heel
cord, Achilles tendon or calf muscle stretch. The first thing
that hits the ground during walking is your heel. If your heel cord
is tight, this will dramatically alter the mechanics of your foot
and place nearly everything else at risk for injury. Injuries like
shin splints, plantar fasciitis, Achilles tendonitis, metatarsalgia,
and others all have their roots in a tight heel cord. Be sure to
stretch this area prior to beginning your exercise session.
Beyond that,
the major muscles you will use for walking include the hamstring,
hip flexors, gluteals
and IT Band. Click any
of the names of these areas to see how to stretch them. It is important
to stretch all of these areas specifically because these areas will
be stretched by virtue of walking. The quadriceps (front thigh muscle
is not on there because generally does not stretch a greal deal,
unless you have a pretty bizarre looking gait.
You should warm
up with a very mild walk for 5-10 minutes and then stretch. Perform
each stretch for 30 seconds and repeat each one 2-3 times.
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