Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask! Be safe. Have fun. And I hope you feel better soon.

7 Best Treatments to Prevent Leg Fatigue & Tightness in Runners

Sponsored Content: This video contains paid product placement. Thank you to MD for sponsoring this video and providing Doctor Jo with free Calf Compression Sleeves to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase a pair of MD Compression Calf Sleeves like the ones featured in the video!

Leg fatigue & tightness is a common problem for runners as well as people who stand for long periods of time. These simple treatments should help.

When you go for a run, it’s always best to do a quick 2-3 minute warm up. If you don’t have any injuries, you can do a brisk walk to get your muscles loose. If you do have an injury, you want to stretch those areas before you run. Otherwise, you can stretch afterwards.

The first stretch is a calf stretch. Stretching the calves are important because they do the push off motion when we run, and calves can get tight and fatigued.

Next, stretch the anterior tibialis muscles. This helps prevent shin splints, and general fatigue in the lower legs.

Another great way to prevent fatigue and tightness is by wearing calf sleeves. The folks at MD sent me their compression calf sleeves. These help prevent shin splints and calf pain as well as fatigue by providing compression in the calves to help improve circulation. The sleeves come in various sizes and colors and are great for runners and other athletes as well as people who stand all day at work.

Now you will stretch your quad muscles. Since the quads help the knee extend, they can get tight and tired when running or exercising.

Then you will stretch your adductors and groin area. These are often overlooked when stretching after exercising, but it’s very important and will help you get more hip flexibility.

Stretching the hamstrings is always important for any workout. The are the muscles that help with knee flexion and hip extension, which happen a lot during running.

Finally, I like to end with a whole body stretch that will stretch the IT band, hip, knee, quadratus lumborum, and your shoulders. It’s a great way to end your stretches.

Related Videos:

Calf Strengthening Exercises

Calf Pain or Strain Stretches

Real Time Wrist Flexor & Extensor Stretch to Relieve Wrist Pain & Fatigue

Tightness & pain in the wrists and forearms is common if you work on a computer or with your hands for long periods. This wrist flexor & extensor stretch is a great way to relieve pain in the wrists, hands, and elbows.

Overuse of your wrists can also lead to wrist injuries like carpal tunnel syndrome.

Related Videos:

Wrist Tendonitis Treatment for Pain Relief

5 Ways to Relieve Wrist Pain

Real Time Pec Stretch to Improve Posture & Relieve Chest Pain

Chest stretches or Pec stretches are a great way to help open up your chest area. It not only helps with posture, but it also helps with breathing.

Tight chest muscles can also cause pain in the neck and shoulders.

Related Videos:

Chest Stretches for Tight or Sore Muscles

5 Best Ways to Improve Your Posture

Easy Upper Trap Stretch to Relieve Neck Pain & Shoulder Pain

Stretching the upper trap (or upper trapezius) can help relieve neck and shoulder pain. When we sit for long periods hunched over a computer, we can overwork this muscle, and it can become fatigued and tight.

Related Videos:

Neck Pain Stretches & Exercises

Shoulder Pain Stretches & Exercises, Real-Time Routine

Shoulder Internal Rotation with a Weight for Shoulder Mobility

Shoulder internal rotation with a weight is a great way to help increase shoulder mobility.

To perform Shoulder Internal Rotation with a Weight:

  1. Lie down on your side with the arm you want to exercise on the ground. Bend your elbow about 90 degrees and keep it close to your body.

  2. Using a weight, bring your hand up from the floor to your stomach, and slowly come back down.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

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