advice on stretching

davelerave

http://www.runnersworld.com/home/0,1300,1-78-80-1196,00.html
i'd like some advice on stretches 3 and 4 whether or not they're
safe after a warm up,or should i just do the basic calves hamstrings and quads .i've slight aches on the outside of my knees afterrunning ,the doctor told me to use phorpain and run on grass for a couple of weeks thanks

tunney

Run on grass and take pain killers seems to be the advice of people who either don't know whats wrong or don't bother to find out whats wrong with you.

Those stretches are grand to do after training and I do them myself. The itibioal band(sorry about the spelling) is something that should definition be stretched by runners, do a quick google on ITB sysdrome and you'll see why. In fact sore knees on the outside near a bony bit is a sypmtom of ITB syndrome.

Stretching everything to do with your legs after, and before, running is very important and its only after learning the hard way that you will truely understand why. (3 months no running after straining most of the muscles in my left leg)

Jak

As long as your stretching is slow, progressive, and you keep a controlled movement, there is little to no risk involved with the exception of a prior personal injury that may be affected.

davelerave

thanks for the replies ,i think the itb thing is what i have but no major problem with it,i'm the same as you tunney(very careful -through bitter experience) most injuries seem to be caused bycarelessness unless of course you're doin something silly like playing rugby where you'e almost guaranteed it seemd to get your head ripped off

DMT

You'll find it hard to locate a more in depth collection of stretching information than Brad Appleton's site: http://stretching.bradapp.net/

Rolo Tomasi

You could also take a look at http://www.stadion.com. Tom Kurz has written some very good articles.

davelerave

thanks for the links.i'll take a look