Freedom Run/Walk in San Francisco November 17, 2007

Form to join: Registration for Freedom Run
Freedom Run/Walk coordinator: annie@safehs.com

Return to Main Freedom Run/Walk Page
Return to Freedom Walk/Run Day

TIPS
SAFETY
FOR WALKERS/RUNNERS IN TRAINING
WALKING TECHNIQUE
COMMON WALKER MALADIES
NUTRITION

FREEDOM WALK/RUN: STRETCHING

To prevent injuries from running/walking, we suggest you stretch! Here are some tips by Ray Fauteux that may also be found by visiting:
http://www.helium.com/tm/467812/extremely-injure-yourself-stress
• Stretch the Calf Muscles and Achilles Tendon:
Face a wall and put one foot forward about 18 inches from the wall. Put your hands flat against the wall with elbows straight. Your feet should be about 2 feet apart with the back foot about 10 inches behind the front foot. Keep your back foot flat and lean forward, putting your weight on your front foot. Do the maneuver slowly and you will feel the calf muscle and Achilles tendon of your rear foot stretch. Repeat 3 times, then reverse the position of your feet and stretch the other calf.
• Thigh Stretch:
Brace yourself with one hand against a wall. Reach back with the opposite hand and grasp your foot on that side. Pull that foot up slowly toward your waist. You will feel the thigh muscle stretch. Do the exercise slowly and hold the stretch for 20 seconds. Do this three times on each side.
• Hamstring Stretch:
Sit on the floor with your feet straight out in front of you. Keep your legs straight and slide your hands slowly down your legs. The further forward you slide your hands, the more you will feel your hamstrings stretch. Don't force it. Hold the stretch for a count of five and repeat five times. At first you may only be able to reach your knees or ankles. People who are really flexible can actually grasp their toes and lift their heels off the floor.