27 Injury Prevention Tips & Tricks for Runners: Passive Stretching

Who here has watched live sports? We all have. Have you seen the trainer on the sidelines stretching out the athlete on the field and wondered what form of stretching that was.

I’m Dr. Heather, your virtual sports chiropractor. Over the course of the next 27 weeks you’ll be able to catch all 27 tips and tricks right here on the podcast. This entire series is brought to you by my signature course, the 3 week sports chiropractic program where I look at getting you pain free in under 3 weeks so you can get back to the activity you love most.

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Now these tips/tricks are in no specific order. So let’s get started with tip #4 - passive stretching.

Passive stretching is a form of static stretching where an external force (usually provided by another individual) is exerted upon a limb to help increase the range of motion of that particular limb. Now if you don’t have a partner to stretch you, you could use a band or prop to assist you in achieving the appropriate stretch.

It’s very important to understand that doing passive stretching prior to an activity, especially running, can increase your chance of injury which is why it is always recommended to do post runs. Why? It undermines your warm up. Traditional stretches, like when people bend over to touch their toes or stretch their legs on a fence, often cause the muscles to tighten rather than relax—exactly the opposite of what is needed for physical activity. Your risk of overstretching at this time is greater, and this tightness can undermine your speed and range of motion when you start exercising.

Doing passive stretching after activity allows the body to cool down and allows the heart rate to return to normal. The body produces lactic acid which is a by-product produced by the muscles that can lead to soreness. Stretching helps in reducing the muscle soreness as well as helps in maintaining joint mobility. Here is a short video where I go through some passive stretches.

Don’t forget to listen to all 27 tips and tricks to prevent injuries in runners right here on the podcast. 

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Dr. Heather runs a 3 Week Sports Chiropractic Telehealth Program all designed around fixing your pain naturally. Dr. Heather is an expert in her field and provides knowledgeable information through all of her videos. On her channel you will find various videos for runners, triathletes, weight lifters, skiers, cyclists and much more.

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