It’s that time of year again!!!! Everyone wants to get outside, take advantage of the beautiful weather, and get in shape for the summer! Whether you are training for a 10K, or just walking around your block, here are some stretches to do to prevent lower extremity injury, as well as help with sore muscles:Hamstring stretchSit with one of your legs straight and your other leg bent. With your back straight and your head up, slowly lean forward at your waist. You should feel the stretch along the underside of your thigh. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. Iliotibial band stretchSit with one of your legs bent and crossed over your straightened opposite leg. Twist at your waist away from your injured leg, and slowly pull your injured leg across your chest. You should feel the stretch along the side of your hip. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times.Groin stretchSit with your feet together, your back straight, your head up, and your elbows on the inside of your knees. Then slowly push down on the inside of your knees with your elbows. You should feel the stretch along the inside of your thighs. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times.Quadriceps stretchStand straight with one of your legs bent. Grasp the foot of your leg with your hand and slowly pull your heel to your buttocks. You should feel the stretch in the front of your thigh. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times.Calf stretchStand with your hands against a wall and one of your legs behind your other leg. With your back leg straight, your heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg. You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times.
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