Basic stretches to avoid injuries in the race, Lower limbs 1º part
Gem Lozano, Physiotherapist collaborating with Triathlon News will tell us in a series of articles which are the best stretches for avoid career injuries.
Tras un training or a competition, it is very easy for us to stretch. However, if we want to gradually increase the flexibility of our muscles with static stretches, here I leave the main muscles to stretch the lower body.
It is very important to know that stretching should be done without forcing the muscle to the maximum, because we run the risk of causing an injury. You should not bounce when you do it, but you should gain some length without reaching the maximum, and keep 20 seconds, to finally return to the normal position.
In many cases, if they are not performed correctly, compensations are usually made with other parts of the body (shoulders, back, neck), so that stretching without control can harm more than benefit. That's why here I give you a list of the basic stretches for the lower limbs, so that you can perform them when you need it without problems.
1 STRETCHING OF TWINS
Leaning against a wall, stretch one leg back with the knee straight, resting the entire sole of the foot against the ground. You should notice tension in the calf, going up towards the back of the knee.
It can also be done on a ramp, or a ladder, with the metatarsals supported and the heel in the air, trying to get the heel as low as possible.
2 SLEEPING STRETCH
Soleus is a very little known muscle but it usually produces enough injuries if it is not taken into account, since it tends to be shortened a lot.
To stretch it, leaning against the wall, stretch the leg backward by resting the entire sole of the foot against the ground, and go bending the knee without lifting the heel off the ground. You have to notice tension in the area of the calf, near the Achilles tendon.
3 STRETCHING OF PLASTIC FASCIA
Place a tennis ball or paddle on a non-slip surface, and put your sole on it, dropping your weight little by little until you notice areas of tension in the plant.
Another alternative is to grasp the heel and toes, making an extension of the fingers with one of the hands.
4 STRETCHING OF THE ISQUIOTIBLES
Standing, raise one leg to the height of the hip, bring the toes towards you while leaning forward WITHOUT bending the back.
Sitting, stretch one leg and the other place it near the knee of the stretched leg. Lean forward with your back straight, as if you want to touch your stiff foot.
Sitting with both legs straight, hold your knees behind and try to bring the trunk forward.
Gem Lozano
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