Stretches are an essential part of warm up for sprinters, since these prepare the muscles for intense action and decrease the risk of injury due to ligament strain.
A proper warm-up that includes stretching is an essential part of any workout. A runner’s training program comprises two types of stretching: dynamic and static. Dynamic stretching involves activation and loosening up of leg muscles and is usually done prior to a run.
And static stretching is done at the end of a run, to bring down the heart rate and improve blood circulation to the muscles. Even though complete-body stretching is more beneficial, you can do the following stretches, to reduce the chances of a sports injury, and improve your performance:
1. Leg swings
Stand on one leg while holding on to a support. Swing the other leg back and forth. Do 20 repetitions. Then swing the same leg sideways 20 times before switching legs. The range of swing should build each time to ultimately bring in full range of motion.
Stretch type: Dynamic
2. Lunges
Begin by standing with your feet shoulder width apart. Place your hands on your hips and step forward with one leg, while flexing the knees. Drop your hips to descend until your rear knee almost touches the ground and your front thigh is parallel to the ground.
Be sure to keep the knee aligned with your ankle and your posture erect. Extend both knees and push back upward. Then repeat the lunge with the other leg. Do 10 repeats for each leg.
Stretch type: Dynamic
3. Hip-flexors
Hips flexors target the muscles with the same name that play a crucial role while walking, jogging, and sprinting. Any strain to these muscles can lead to pain in the lower back as well as the thighs and hips. To perform a hip flexor start by kneeling on your left knee while planting the right foot on the ground in front of you.
The right leg should be bent at 90 degrees. Keeping your back straight, gradually lean at the hip on the right side. Tighten your glute muscles on the opposite side for a better stretch. Hold for a count of 20 and then switch sides. This stretches the right hamstring as well as the left side of the hip.
Stretch type: Static
4. Hamstring stretch
Hamstring muscles are vital for propelling your body forward while walking or running. A hamstring injury is the most common reason for pullout from sports events, so it is important to keep these muscles in good shape.
For stretching to relieve tightness in the hamstring, slowly bend from the waist down and touch your toes.
Hold to a count of 20 and relax. Another effective hamstring stretching technique is to lie down flat on your back and raise one leg up. Gently pull the leg towards your head by holding your lower thigh until you feel the stretch in your hamstring. Count to 30 and switch legs.
Stretch type: Static