Northwell Health Sports Medicine Program - Streching and Running Tips

Stretching and Strengthening As with any exercise or sport
program, be sure to visit your
The Secrets to Successful Running/Walking primary care physician for a
complete checkup to find out if you
STRETNCoHIImtNwGaitlltaesrsitshteintyimouer woafryme-aurp, alinsdtecnooinl-gdotwonypohuarsebsody and doing the right are fit for strenuous activity.
 It will also help prevent any incpreraespeadrdaitsicoonmfort associated with
 Tsthreenmwuuoislulcslhewegolrprokumopusatsrkeequyioriunrg rauttnenetniojnoyfraobmleruannnderps raerevethnet injuries. For more information on the
Northwell Health
Hamstrings, Calves, Hip Flexors, Iliotibial Band, Piriformis and Sports Medicine Program
Quadriceps Visit us at:
northwell.edu/sportsmedicine
WARM-UP or call (516) 321-7522
 5 – 10 minutes is a must
 Warm-ups can include a brisk walk or a few minutes on a bike
 Gradually build up your pace throughout this activity

RUNNING
 Do not increase speed and mileage too quickly – no more than 10%
per week
 Gym sessions should never be on days when you are pursuing long,
hard runs
 Incorporate longer periods of rest into your weekly runs earlier in
your training
 There is no substitute for long outdoor runs

STRENGTHENING
 Important part of any successful running program and must be
worked on during off-season
 Workouts should involve cross-training and weight-lifting activities
 Training of the cardiovascular system via such activities as stair
climbing and using elliptical machines

Running Tips

Running is a great form of exercise, and is present in almost every sport played by adults, and
children. However, even running when done in excess and without the proper equipment can
have adverse effects on your health.

Some signs you may need to decrease or stop running: How to Prevent Injury and Maximize Running:
 Pain or discomfort while running
 Pain at rest 1. Plan Goals
 Inability to sleep  Determine the reason (goal) for running (e.g., fitness,
 Limping
 Easily experiencing shortness of breath (exercise recreation, training, competition)
 Develop a running plan and strategy that is compatible
asthma)
 Joint stiffness or inflammation with your goal and current level of fitness
 Headaches during or after running
2. Prepare for your Runs
Hydrate, stretch & increase your speed gradually.

DO NOT run through pain: Pushing through pain just 3. Proper Attire
makes the problem worse, which will keep you from  Lightweight, breathable clothing
running for a long time. Stopping when there is a  Thick and dry socks to avoid developing blisters
problem and correcting it gets you back running again in  Proper shoes with good support and are lightweight
the shortest, safest amount of time.  Orthotic shoe inserts (commercial off-the-shelf or

Common Running injuries: custom-made) are especially valuable for people with
 Knee injuries — kneecap pain, tendonitis flat feet, high-arched feet, unstable ankles, or foot
 Lower leg pain — shin splints, stress fractures, calf problems

tightness 4. Safe Weather Conditions
 Foot and ankle injuries — ankle sprain, heel pain, Avoid running if:
 Temperatures are over 90 degrees
plantar fasciitis (bottom of foot pain), toe injuries  Humidity levels are high
 Pelvic and hip injuries — muscle strains, growth plate  Temperatures are cold or freezing

irritation, tendonitis, groin pain, buttock pain, For more information on the
Piriformis syndrome Northwell Health
 Heat injuries — sunburn, dehydration, heat Sports Medicine Program
exhaustion, heat stroke Visit us at: northwell.edu/sportsmedicine
 Skin injuries — blisters or heat rash or call (516) 321-7522

Information provided in this document is not a substitute for medical or professional care.

Exercise Preparatory
Movements

HIP CROSSOVER

OBJECTIVE: To build mobility and strength in your torso by disassociating
hips and shoulders.
STARTING POSITION: Lie face up on the floor, arms and shoulders
extended out at your sides and flat; feet flat on the floor.
PROCEDURE: Twist your bent legs to the right until they reach the floor,
then twist to the left.
COACHING TIPS: Keep your stomach drawn in and shoulders, torso and
feet in contact with the ground.
YOU SHOULD FEEL: Stretching and contracting of your core muscles.
PROGRESSION: Try this move with your hips and knees bent 90 degrees
and your feet off the ground.
SECOND PROGRESSION: Perform this move with your legs straight.

HAND WALK

OBJECTIVE: To build stability in your shoulders and core and to lengthen your
hamstrings, calves and lower back muscles.
STARTING POSITION: Stand with your legs straight and hands on floor.
PROCEDURE: Keeping your legs straight and belly button drawn in; walk your
hands out. Still keeping your legs straight, walk your feet back up to your
hands.
COACHING TIPS: Use short “ankle steps” to walk back up to your hands. That
is, take baby steps using your ankles – don’t use your knees, hips or quads.
YOU SHOULD FEEL: A stretch in your hamstrings, lower back, glutes and
calves and a burning sensation in the front of your shins.

Exercise Preparatory
Movements

LEG CRADLE

OBJECTIVE: To re-enforce trunk/hip stability and develop
balance/body control.
START POSITION: Standing.
PROCEDURE: Lift right leg to chest and place the right hand
under the knee and the left hand under ankle. Pull right leg to
chest while contracting left glute.
Step forward with right foot and repeat stretch on other side.
COACHING TIPS: Keep chest up. Contract glute of the leg you
are standing on.
YOU SHOULD FEEL: Stretch outside of hip in front leg. Hip
flexor stretch in back leg.

KNEE HUG LUNGE

OBJECTIVE: To re-enforce trunk stability while developing lower extremity
mobility.
PROCEDURE: Lift right knee to chest and grab below knee with hands.
Pull right knee to chest while contracting left glute. Step forward into lunge
with right foot and repeat stretch on other side.
COACHING TIPS: Keep chest up. Contract glute of the leg you are standing on.
YOU SHOULD FEEL: Stretch in glute/hamstring of front leg. Hip flexor stretch in
back leg.

For more information on the
Northwell Health
Sports Medicine Program
Visit us at: northwell.edu/sportsmedicine
or call (516) 321-7522

Shin Splints WHEN TO SEE AN ORTHOPAEDIST:
If shin pain does not resolve or worsens with
WHAT ARE SHIN SPLINTS? conservative treatment, or the pain is present during
Shin splints are a common exercise-related problem, all times of the day, advanced medical help may be
and are typically associated with running activities. needed. Stress reactions & stress fractures mimic shin
Shin splints (medial tibial stress syndrome) is splints signs and symptoms.
inflammation of the muscles, tendons, and bone
tissue around the tibia. Pain typically occurs after or HOW TO TREAT SHIN SPLINTS:
during physical activity along the inner border of the The best treatment for shin splints is to avoid the
tibia, where muscles attach to the bone. activity that caused them. Find alternative, lower
impact activities such as biking or swimming until they
WHAT CAUSES SHIN SPLINTS? subside. Other treatments include:
In general, shin splints develop when the muscle and  Ice to reduce inflammation
bone tissue (periosteum) in the leg become  Stretches to reduce muscle tension
overworked by repetitive activity. Some other  Home exercise to strengthen surrounding muscles
causative factors include:  Over the counter pain medication
 Sudden increase in activity  Elastic compression sleeves
 Flat feet or abnormally rigid arches
 Exercising with improper or worn-out footwear For more information on the
 Surrounding muscular weakness Northwell Health
 Running on uneven terrain Sports Medicine Program
Visit us at: northwell.edu/sportsmedicine
SIGNS & SYMPTOMS: or call (516) 321-7522
 A dull ache in the front part of the lower leg
 Pain that develops during exercise
 Pain on either side of the shin bone
 Lower leg muscle pain
 Pain along the inner part of the lower leg
 Tenderness or soreness along the inner part of the

lower leg
 Swelling in the lower leg (Rare)
 Numbness and weakness in the feet (Rare)

Information provided in this document is not a substitute for medical or professional care.

Preventative Stretches

Calf Stretch
Place affected leg flat and lean forward

Hold: 20-30 Seconds
Repeat: 3-4 Times

Soleus Stretch
Place affected leg flat with a slight knee bend and lean forward

Hold: 20-30 Seconds
Repeat: 3-4 Times

Anterior Compartment Stretch
Sit or stand, forcing the foot to flatten and become in line with the lower leg

Hold: 20-30 Seconds
Repeat: 3-4 Times

Information provided in this document is not a substitute for medical or professional care.