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Medical research shows that regular exercise, including 30 minutes of moderate activity daily, can significantly reduce the risk of cardiovascular diseases, non-insulin-dependent diabetes, hypertension, osteoporosis, and colon cancer. Therefore, running has become a very popular national sport.
Although running can bring us many benefits, improper exercise can easily lead to injuries.Many runners have experienced discomfort in their legs and feet after running, but many choose to ignore it, thinking it's just because they ran too much or too fast and that it will get better after some rest.
However, this idea is wrong. If these minor symptoms persist for a long time, they may cause leg injuries and plantar pain. So today, I will recommend a few leg and foot stretching exercises to help you stay away from these pains after running.
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Knee—Popliteal Stretch
1. For this exercise, you need a 3-foot (90 cm) long resistance band or a towel. Start by sitting on the ground with one leg straight and the other leg bent, with the entire foot flat on the ground.
2. Loop the resistance band around the ball of the straightened foot, holding one end in each hand, and pull it tight.
3. Sit up straight, exhale, tighten the resistance band, and pull the foot closer to your body.
4. Slowly push the heel forward while tightening the knee and pressing it down as close to the ground as possible.
5. To increase the stretch, you can lean your torso forward, keep your back straight, and pull your foot closer to your upper body. This can enhance the stretching effect on the fascia.
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Soleus Stretch
1. Stand about 3 feet (90 cm) away from a wall or other stable surface, step one leg forward, and step the other leg back. Bend the front knee and place both hands on the wall or other surface.
2. Exhale and slowly bend the back knee while pushing the hips forward. Keep the back heel on the ground.
3. Slowly straighten both knees, relax for a moment, and then bend the knees again for another stretch.
4. Change the position of the back foot by turning the toes outward to stretch the middle fibers of the soleus muscle; turning the toes inward can stretch the side fibers of the soleus muscle. Keep the back knee bent and lean the upper body backward to increase the stretch.
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Gastrocnemius Stretch
1. Stand about 3 feet (90 cm) away from a wall or other stable surface, step one leg forward, and step the other leg back. Bend the front knee and place both hands on the wall or other surface.
2. Keep the back heel on the ground and parallel to the front heel.
3. Exhale, push the hips forward, bend the front knee, and keep the back leg straight.
4. Slightly bend the back knee, relax for a moment, then straighten it again for another stretch.
5. Tighten the gluteal muscles and continue to push the hips forward to increase the stretch.
6. Turn the back foot's toes outward to stretch the middle part of the gastrocnemius muscle.
7. Keep the front knee bent and push the hips forward. Straighten the back knee, relax, then bend it again for another stretch.
8. Keep both feet fixed on the ground, rotate the hips clockwise and then counterclockwise to stretch and relax more soft tissues. Similarly, tighten the gluteal muscles and push the hips forward while rotating to increase the stretch.
9. Turn the back foot's toes inward to stretch the side fibers of the gastrocnemius muscle, then repeat steps 7-8.
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Dorsiflexor and Toe Extensor Stretch
1. Stand with one leg extended backward, placing the top of the foot on the ground with the toes bent.
2. Slightly bend both knees and lift the back ankle upward.
3. Slowly shift your body weight onto the back foot.
4. Rotate the ankle joint left and right to change the stretch angle.
5. Increase the bend in both knees and shift more body weight onto the back foot to increase the stretch. Be careful not to strain the toe joints.
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Tibialis Anterior Stretch
1. Kneel on both knees, lean your upper body back, and place both hands on the ground behind you. Place the right foot flat on the ground and the left foot with the top of the foot on the ground (you can use a rolled towel or a gym mat under the left foot for support).
2. Inhale, slowly open and close the left knee, moving it up and down. Be careful not to press too hard on the top of the foot; most of your body weight should be supported by your hands.
3. Lift the left knee higher to increase the stretch.
*The content of this article is sourced from
"Stretch to Win: Fascia Stretching System Based on Flexibility Assessment and Performance Enhancement",
published by
People's Posts and Telecommunications Press.