7 Best Treatments to Prevent Leg Fatigue & Tightness in Runners

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

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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

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