Whats the best way to stretch out your legs and thighs after a long run?

Question

I ran around 3 miles this morning and my thighs and shins are really sore, I don't think I stretched properly. Any advice?

Answer 1

You're going to be sore if you aren't used to running that distance, even with stretching.

To help prevent shin splints, (you can do this sitting) plant hour heel firmly on the floor and lift your toes up and down about 20 times, rest for a few seconds and repeat (at first you will feel a burn in your shins but after several days of this it will get better)

Hamstrings. Stand holding on to something sturdy, bring one foot up and hold the ankle with the hand on the same side, if you can, gently pull your ankle up close to your butt and hold for about 30 seconds. Repeat on other leg.

Calfs/achilles tendons: Stand on a curb or thick phone book with your heels hanging off the back, lower your heels to the floor and up as if wearing high heels. Do this about 20-30 times.

Answer 2

To stretch your thighs, you should lift up your foot, take the hand of the opposite side (left leg, right hand), and pull your heel up as far as you can. This stretches the muscle really well, from what I understand. It is important though to use opposite sides as opposed to right hand, right foot because that would hurt your knee. I'm not sure about stretching the muscles near your shins, but you could try sitting on the floor and stretching your legs out in front of you, and leaning forward to touch your toes, keeping your legs straight. You can also do the same thing upright. This might not stretch the muscle you really want, but it will stretch some big tendons, which may also be hurting. You may need to repeat these exercises, but don't overdo it! Hope that helps. :)