FAQs About Jogging Stretches

Warming up by stretching before you jog loosens you up before exercising as well as prevents post-jog injuries. Focusing on your thighs, hamstrings, shins and knees is important because these are some of the most commonly injured parts for joggers.

Q: What is the best thigh and hamstring stretch?

A: A simple thigh and hamstring stretch involves sitting on the ground with your back erect and legs outstretched in front of you. Fold at your hips and rest your hands on shins, toes or sides of the feet - whichever is most comfortable. Hold for fifteen seconds and repeat three to five times. Now stand on one leg and bed your knee until your foot touches behind you. Grab your foot with the opposite hand, paying attention to keep your hips centered/ squared forward as much as possible. You should feel the stretch in your thigh. Repeat three times on each leg.

Q: How can you avoid knee pain and shin splints?

A: Knee pain and shin splints are common among runners. Strengthening your anterior leg muscles help prevent shin splints. Start by lying down or sitting in a chair. Put your right foot on top of your left. The bottom foot pulls toward your body as the top foot presses it away from the body. Hold for ten seconds, switch feet and repeat. Do four more sets the same way. To prevent runner's knee and groin pull, focus on strengthening the outer and inner thighs. Start by lying down or sitting in a chair. Stretch both legs out with feet flexed and pointing up and tighten your thigh muscles as hard as you can for ten seconds. Then turn you feet out as far as you can, tighten and hold for ten seconds. Finally, turn your feet in, tighten and hold for ten seconds. Do several sets of these.