30 May '14, 1pm

Jumpstart recovery postrace with these five easy moves: #RWRecoveryWeek

After an exhausting run or race, you might be tempted to sit or lie down. But getting off your feet too soon could cause muscles and tendons to tighten up, says Chris Ramsey, D.P.T., O.C.S., a physical therapist and triathlete from Portland, Oregon. A better recovery plan is to immediately hydrate and then do these stretches to increase elasticity and reduce stiffness. Ramsey recommends doing them in a dynamic manner: Hold each one for a second or two (to the point of slight tension); release momentarily; then stretch again. Do a total of 20 reps. Hamstring Stretch: Extend your right leg so your right heel is on the ground in front of you. Bend your left knee and slowly lower your hips down and back, as if you were sitting into an imaginary chair. Keep your upper body tall. Repeat on opposite side. Calf Stretch: Stand with both feet on a curb or step. Move the heel of your...

Full article: http://www.runnersworld.com/injury-prevention-recovery/th...

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