Achilles Tendon Heel Stretch

The Achilles tendon, runs along the back of your lower leg and connects the two major calf muscles, gastrocnemius and soleus, to the back of the heel bone. This tendon is helps point the toes (plantar flexion) and contracts during sports the require powerful or explosive movements including sprinting, jumping, cycling or stair running.

The Achilles tendon may be prone to injury, such as a Achilles tendonitis, or and Achilles tendon rupture, if not properly warmed up or if it becomes weak from fatigue or overuse. Tight calf muscles may also be more prone to injury including calf pulls or strains.

There are many different ways to stretch your Achilles tendon, but here is a simple stretch you can do while standing. Stand about an arm's-length from a wall or another sturdy object. Lean forward and place both hands on the wall about shoulder width apart. Extend one foot (the side to be stretched) behind you with your knee bend and heel on the ground. Keep the other foot closer to the wall. Lean into wall slightly and bend the knee of the heel to be stretched (keeping the heel down) until you feel a stretch in the back of the lower leg (just above the heel). Sink down slowly with your hips to deepen the stretch. Hold this stretch for about 30 seconds and change sides. This stretch is similar to the calf stretch, however by bending your knee you focus the stretch on the Achilles rather than the calf.

View the original article here

Advanced IT Band Stretch

The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh and stabilizes the entire leg during activities such as running or stair-climbing. It begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint.

Many runners experience Iliotibial band friction syndrome due to inflammation and irritation of a tight, inflexible IT band. To prevent this common cause of knee pain it helps to perform regular IT Band stretches.

There are many different ways to stretch your IT band. This is a more advanced stretch, that is sometimes called the Pigeon Pose in yoga. For a simpler stretch, see the Standing Iliotibial Band Stretch.

Because this stretch is more advanced, it often helps if you loosen the IT Band by using a foam roller before doing this stretch. Start in a push up position on your hand and toes. Slide your right knee forward toward your right hand. Angle your knee so the outer ankle is touching the floor (see picture). Slide your left leg back as far as comfortable. Keep your hips square to the floor. You should feeling a deep stretch in your right hip and the outer thigh. You can either stay up on your hands, or fold forward and let your forearms rest on the floor in front of you or fully extended your arm in front of you. Breathe slowly and deeply from your belly. Hold the stretch 30-60 seconds and release. Repeat on the other leg.

View the original article here