Static Stretches : Hips and Calves

Your hip and calf muscles are put under a lot of strain when you run.

In this video, you will learn how to stretch them in order to avoid the risk of injuries, and to improve your performance.

Bear in mind that static stretches should not be performed before you run, and should only be done a minimum of 2 hours after your session.

We will study two exercises for stretching your hip muscles, then your calf muscles.

Firstly, the hip muscles.

Lie on your back and stretch out your legs.

Bend your right knee. Draw it in towards your chest using your right hand, making sure to keep your buttocks on the ground.

Keep your back and shoulders straight.

Hold the position for 10 seconds then switch to the other leg.

Secondly, the calves.

Stand upright in front of a tree.

Put one foot up against the tree with your heel digging into the ground and your toes pointing upwards.

Bring your pelvis as far forward as you can, keeping your back straight.

Hold the position for ten seconds, then switch to the other leg.

Do these exercises a few hours after your run in order to relax and thus strengthen your hip and calf muscles. Over to you!