Best Stretches After Running

Timestamps ⏱
0:00 Intro
1:04 Soleus & Foot Intrinsics Stretch
2:02 Runners Knee Calf Stretch
3:04 IT Band Syndrome Quadriceps Stretch
3:57 Groin Butterfly Stretch
4:51 Dynamic Half Kneeling Stretch
5:53 Tall Kneeling Quadriceps Stretch
7:03 BLOOPERS
The secret to the best cool down routine after running is in this video! Be ready to participate and simply hit play to join Craig going through the best stretches you should do after running and more importantly learn why. We will walk you through the routine while educating you how each stretch can help with common running injuries and what else you should be considering to do in between your runs!
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[@fernandogomez5778]

Amazing I needed these stretches just ran

[@lukebennett9986]

This is insane! Really well explained, thank you

[@taurustutu]

Such great contents. I’ve leaned a lot from you, and with such that cute smile, its lightening up the day!

[@refatrabadi6656]

Thanks for your helping all the runners out there like me. More videos please for runners to rehab an injury . !! In the meantime. I will definitely check your videos on strengthening and running program.

[@ThePrehabGuys]

Refat, definitely check out our running program! More great videos heading your way to put you in control of your health!theprehabguys.com/accessory-running/

[@timothywyer4796]

Am loving the hip flexor stretch!! Just started running didn't know how badly I needed this 😂

[@gladra9596]

Thank you I really appreciate it.

[@_God.Is.]

This video is the best !

[@bazothinideku7053]

Nice stretches ❤️

[@davdav7708]

Thanks for ur videos

[@hi2740]

Great video!

[@AnneAmbani]

Thank you for that Wonderful Stretch. I'm a runner and it's really worked all the areas I needed this is my Special month I'm turning 67yrs❤❤

[@pharmclare]

Very helpful. Thank you

[@mizos2298]

thanks!

[@AvengerCrazy]

Excellent 👌👌

[@jagdipkaur8701]

Good Job

[@edisonkaragjozi6847]

Thank you!

[@ThePrehabGuys]

You're welcome!

[@joshuavang5449]

Hey there! Thank you so much for sharing this video. The information you shared on this video really helped a lot after I just got done working out.

[@tommurray265]

Great stretches. How long should you hold each position? 30 seconds? Do you do multiple reps is one enough? Thanks.

[@ManningMentality]

I would say until it starts loosening.

[@chinballitus7334]

30 seconds for 2-3 reps

[@longlongjin]

15-30 seconds a day is enough to gain flexibility but you can always stay longer if that makes you feel good. Balance is the 1st step so if your left side was tighter you’d want to stay longer on the left side.

[@vivekkv7165]

10 enough

[@googleuser-tr4pz]

haha, like the ending. Appreciate the humor u guys are adding. Id really appreciate if u guys can do a video on everything to do with scar tissue and if possible, how to completely break it up. We know it's common in muscles, but can it form in ligaments and tendons as well ? if so, how should i deal with it especially if the correct recovery procedure was not followed after the initial injury. for eg. I've had like 4 or 5 nasty inversion sprains on the same ankle, only after which I began rehab and since learnt its importance. My ankle now feels strong and stable but not the same as the other ankle, like when I sit on the ground cross legged, I feel a painful pulling sensation(in the atfl region) after about a minute or 2. Have u guys dealt with patients who have cases like this ?

[@ThePrehabGuys]

Hello, thank you for your kind response as well as your great question! We have not written or created any content related to scar tissue yet, but we have just added it to our content list as we certainly will do so! In regards to your specific question about your ankle, we are unable to answer questions directly related to medical advice on this platform due to legality; however, here are some more resources for you on tissue healing as well as ankle sprains in the meantime! theprehabguys.com/podcast/treating-high-ankle-sprains-vs-low-ankle-sprains-with-prehab/ theprehabguys.com/foot-ankle-prehab-program/ theprehabguys.com/early-ankle-sprain-rehab/

[@googleuser-tr4pz]

@@ThePrehabGuys Awesome, Thanks for providing the links, I'm the biggest fan of the work u guys do btw. 😊

[@Q-Series-]

Werkt super goed

[@aquaking7115]

Hi! What kind of stretch do you suggest for pain right under the knee, on the exterior side.

[@fernandoborrachero4405]

Muchas gracias

[@ThePrehabGuys]

You're very welcome!

[@adampurvis4]

I love you videos. Just 1 question ! How long should i hold each stretch for after running ?

[@ThePrehabGuys]

Thanks for the love, Adam! Ideally, if doing a static stretch, it should be held for 30-45 seconds!

[@anusudeen9427]

Dear sir I am suffering from femour fracture then operation over from last 5months. So please teach excercisr

[@joshuaposton1070]

Thank you, easy to follow instructions 👍 Does it matter if I do these stretches like 30mins after my run?

[@ThePrehabGuys]

Stretching can be performed whenever feels comfortable for you! Understand that if you perform them a bit after running and were less active during that quick break you may want to work into the stretches slower to begin! Respect what feels good for your body!

[@minmanlapaz6628]

Can you also use this before running too?

[@spurs845]

Hey cheers for this, appreciate the rationale behind each stretch. Any chance you could do a running warmup soon (or do you have one somewhere that I've missed)?

[@ThePrehabGuys]

Of course!! We definitely can do a running warm up!! In the meantime, here is some more running content!! theprehabguys.com/best-exercises-for-running-injuries/ theprehabguys.com/get-back-to-running/

[@CS-ww3bs]

I'd love to see this as well.

[@darshansinghdhami7362]

3 monthes after my ACL and Meniscus reconstruction I started to go for walks, and I noticed that if I tried jogging then my operated leg would feel little sore and the adductors would be tight after jogging, so I gave up on jogging for a while. Today 9 months agter the surgery I did the interval training, instead of sprinting I jogged as fast as possible then walk and repeat. After that I could feel the stiffness and tension on my legs and I searched for some stretching videos and this video popped up so I watched this video. Great stretch, especially the 3rd one, it instantly made me feel less stiff and I feel more free 😅 Adding these to my regular routine Thank you, [P]rehab

[@ThePrehabGuys]

So glad to hear you have added it! Sounds like things are going well! Rooting for you!

[@stroy7761]

I got so jammed up in my lats when doing the 3rd stretch that i was cramping

[@cebeho]

I decied to run carrying this foam pad with me so I can stretch afterward and look good while doing it

[@s.m.saburiyas.m.saburiya6549]

Good

[@EarthScienceEnjoyer]

Hope this helps, i keep running into injuries, being 275 lbs and 6'4. Especially after completing my first 5 miles last week i wasn't able to run due to pain in my heel/lower tendons for 5 days. Today i decided to try and yup, i could barely walk back home after my workout. I hope i can reduce my injury prevalence. I'm in week 7 of my start2run programme and ive had to stop 4 weeks now for different unrelated injuries caused by running. My condition is def improving and my knee is strenghtening (which is why i started running) but these injuries make it so difficult. I keep having to start up my routine again. Im going to do pre and post run excercises starting this week. I really hope this helps. One thing i would have liked is knowing how long i should hold different steetches or how many reps i should do.

[@alex-dk2rj]

Still going?

[@EarthScienceEnjoyer]

@@alex-dk2rj haha yeah, with hiccups though. I regained some weight but lost it again and now im at 263 lbs. I put a pause on running for a while after doing the 12 weeks, mostly due to summer months overcrowding the park i used to run in and i personally dont like running with a lot of people around. (Self conciousness i guess haha). ( also my sports watch broke). I have started lifting weights though for 2 months now and doing cardio on a home trainer i managed to get for free after i repaired it. Also started rope skipping but i am currently prescribed a 1 month injury recovery period to strengthen some of the muslces used for jumping. So thats on hold. Still feel the ick to run though. Was on a 2 hour walk this morning and just felt the urge to start running again. The plan however is to wait a few more months and then prepare for the next 10 miles once the weather cools down a bit and there are less people working out outside. Injuries still happen but i dont tend to get the same one twice, it's usually whenever i try a new type of movement my body is not used to yet.

[@jeppeaksrensen8316]

Dude i farted so Good during these and my hamstrings feel glorious. Thanks for the tips!

[@SneakySonn]

😭😭😭😭😭

[@notusedacc8495]

feel good efter runing

[@prashantkore7338]

Sun salutation is the best post run work out..

[@stluciestrength]

How long should we hold these stretches?Thanks.

[@Dezintezao]

He said 30-45 seconds, but whatever works for you

[@nicolaspetitjean7739]

Hi, Do you have any evidence that stretching relaxes muscle after sport session for a long term? Cause I feel like there isn't any but maybe am I wrong?

[@RostamTorki]

I agree, I don't think there is any. Static stretches largely don't do much.

[@ThePrehabGuys]

Here is an article and podcast that can give you all the information related to this question on "How Much Do I Need To Stretch?" ! theprehabguys.com/podcast/how-much-should-we-stretch/ theprehabguys.com/how-much-do-i-need-to-stretch/

[@CS-ww3bs]

I remember there was one study on rat tails where they attached a weight to their tail to see if they could stretch it at all (since rat tail is all muscle). And they were able to but only after continuously doing it for 10 minutes at a time. Which we as humans obviously don't do. Anyway that's the only study i remember from exercise science in university. But I'm sure there are more.

[@sahil_edits0]

It also helps with recovery

[@veenarana3848]

I am an former athlete. I know it works. But you should stretch properly.....

[@momodoulamintrawally29]

I feel intense pain in shin and calf when running. What would you recommend that I do?

[@ThePrehabGuys]

Have you checked out any of our shin splint content? Start there and definitely check out our Foot and Ankle Rehab program through the app! bit.ly/tryprehabYT

[@ferreiravinicius]

Actually I was expecting to be lead by you because if I am watching I can't stop the video and do the exercises at the same time. Thanks for that anyway.

[@ThePrehabGuys]

Thanks for the feedback! Pause the video as often as you need to try an exercise!

[@hussainawardhawala7348]

This is very helpful! I'm an injured runner 😂

[@ThePrehabGuys]

Have you checked out our running prehab program through the app!?! Highly recommend! bit.ly/tryprehabYT

[@abhijeetbahre]

I wanna join army , for that i've to clear 5km in 25 m ,, any special advice to follow , i'm not able to do it in 1 run

[@UnT0LDxFaTe]

Monday: 30 minute threshold run around 170h/r or 7/10rpe Tuesday: 1 or 2 mile easy slow run just get outside don’t worry about time just keep h/r low and enjoy it Wednesday: Rest Thursday 10x400m repeats for VO2 Max 90 seconds rest between each 400m important to keep effort high it’ll help you learn what it’s like running at higher speeds for longer Friday: Rest or easy 1/2 mile run depends on how you feel Saturday: Long run if you need to walk during it that’s okay just get miles on your legs aim for around 5/6 miles Sunday: Rest

[@theknightsoldier]

Exercise after running sir.. Lot of pain after running.. Solution for that do video sir...

[@rusam9081]

Can please do how to run properly... i do exhausted and ache my feet after a sprint.... i heard that we have to keep our foot in specific position while running than walking

[@DLN47]

Your camera man is getting a workout too.😄😄

[@ThePrehabGuys]

Everybody is getting their fit on here haha

[@findmuck9207]

you are a g

[@icetrae1003]

casey affleck is that you?

[@ThePrehabGuys]

A close second!

[@Numba1_Qw1n]

All of these post stretch videos requires me to have some type of elevation it’s very annoying

[@ThePrehabGuys]

Using a step, park bench, curb, find what makes the most sense for you!

[@queenoria6685]

Thanks I just saw your video waoh I am suffering from.plantar fascists that will help.thnk you

[@ThePrehabGuys]

Check out our video on plantar fasciitis!

[@zlotki]

Please don’t show the strech and move on. It is not very effective. I watch, pause, do the strech, play the video again. Ruins the mood

[@ThePrehabGuys]

Thank you for the feedback!

[@dipakpokhrel7570]

I disagree. You can do the exact thing you mentioned.

[@9degreesgemini986]

Also disagree, I appreciate the efficient breakdown of each stretch without any long winded personal narrative. Great post run stretch routine thank you!

[@TheWanderingTimmy]

Hi Karyn you can play the video in slow motion if you want it to be at your pace. It’s in the settings

[@enriquegarciacota3914]

I share this sentiment. I’m not exactly super fit and I’m pretty spent at the end of a run. I find myself not only pausing, but having to go back and rewind to repeat with my left leg. I’d rather have a video that I can just follow along without having to mess up with my mobile phone at that point. Nevertheless, thanks for the video, it was a good stretch.

[@DeeDeeCHAUNCEY]

Wish you would have talked more about time for these stretches. I don’t recommend this video for beginners.

[@ThePrehabGuys]

Always important to listen to your body and work through what feels comfortable building as you go! Thank you for your feedback!

[@DeeDeeCHAUNCEY]

@@ThePrehabGuys Thanks for responding. I didn't mean to sound so upset!

[@triptijagtap4377]

Unnecessary talking . Would really use this if it would actually show some workout & stretching

[@ThePrehabGuys]

Thanks for the feedback!