After a long-distance run, it is crucial to stretch your thigh muscles properly. Proper stretching not only prevents muscle soreness, but also improves athletic performance.
First, choose a spacious and safe environment to stretch in, ensuring that the environment is not distracting or increases the risk of injury. Then, start with static stretching, which is one of the easiest and most effective ways to stretch.
For the muscles in the front of the thigh, a standing stretch of the front thigh is recommended. Lift one foot back, grab the ankle with your hand, and gently stretch it towards the hips, hold for 15-20 seconds, then switch to the other leg. This action is effective in relaxing the muscles in the front of the thighs.
For the muscles on the back of the thigh, a seated stretch of the back of the thigh is recommended. Sit on the ground with one foot straight and the other bent, keeping your heel as close to your hips as possible. Then, press down on the knee of the bent leg with your hands, feel the stretch on the back of the thigh, hold for 15-20 seconds, and then switch to the other leg.
In addition, dynamic stretching, such as easy jogging, brisk walking, or simple leg swings, is equally important to help with muscle recovery.
When stretching, pay attention to the coordination with your breathing, and deep breathing helps the muscles relax. At the same time, adjust the stretching intensity and time according to the individual's physical condition and feelings.
In short, the stretching after a long-distance run should not be overlooked. Proper stretching not only helps muscles recover, but also improves performance and reduces the risk of injury. I hope you find these suggestions helpful.