7 best stretches for runners that physical therapists love

When you run, you recruit many muscles, especially those in your lower body. After a high-impact activity like running, it’s common for muscles to feel tight or fatigued. That’s why it’s so important to stretch after a run — it kickstarts healing and may reduce muscle soreness.

Your legs, hips, and feet are resilient and well-equipped to recover on their own after running. But incorporating lower body stretches into your routine can support muscle recovery, increase your range of motion, reduce the risk of pain and injury, and enhance your running performance.

Read on to discover the top stretches for runners recommended by Hinge Health physical therapists, so you keep running comfortably.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

7 stretches for runners to ease aches and pain

The more flexibility you have in your soft tissues (muscles, tendons, and ligaments), the more comfortable everyday movements can feel for your lower body. Regularly stretching your hips and legs can also support your recovery after a run, helping you feel refreshed and prepared for your next workout.

This move increases mobility in the front of your hips (your hip flexors), which can feel tight after running. Performing this stretch can help loosen stiff hips, making your next run and everyday movements feel more comfortable, says Caleb Wolters, PT, DPT, a physical therapist at Hinge Health.

How to do it: 

• Kneel with one leg out in front of you and your foot flat on the floor. Your other knee is on the floor, directly below your hip. 

• Move your hips and knee forward. 

• Keep your chest and head upright as you hold this stretch. 

• Move your hips and knee back to the starting position. 

Get more information on how to do a kneeling hip flexor stretch here.

This deep stretch targets the soleus muscle in the lower part of your calf, which puts in a lot of work during running. Stretching this area can help improve ankle mobility and prevent overuse injuries from tight calves, such as shin splints and Achilles tendonitis. 

How to do it: 

• Start by standing with your hands on a wall with one foot near the wall and your other foot a full step back. 

• Move your hips and knees toward the wall, allowing your back knee to bend while you try to keep your back heel on the floor. 

• Focus on bending your back knee toward the wall as you hold this position. 

Get more information on how to do a soleus stretch here.

This stretch targets the gastrocnemius, located in your upper calf. This muscle helps you bend your leg and propel your body forward while running, jumping, and walking. Stretching this muscle is also essential for improving range of motion in your lower body. 

How to do it:

• Start by standing, facing a wall, with the palms of your hands flat on the wall. 

• Now take a step back with your target leg. 

• Pressing your back heel down toward the floor, move your hips and front knee toward the wall. Your back leg should remain mostly straight during this stretch.

“This stretch improves mobility in your glute (butt) muscles,” Dr. Wolters says. “Your glutes play a key role in making your running stride strong and smooth, so caring for these muscles can help you feel your best.” Pigeon pose also stretches your outer hip muscles, which support stability and balance as you run.

How to do it:

• Start by kneeling on your hands and knees. 

• Now, sweep one leg underneath your belly to bring your knee and shin to rest on the floor just behind your hands.

• Adjust the bend in your knee to about 90 degrees with your knee lined up in front of your hip. 

• At the same time, slide your back leg straight behind you and untuck your toes so you are resting some weight on your knee and the top of your foot. 

• Prop yourself up on your hands or fingertips as you hold this stretch. 

• Then, return to kneeling on your hands and knees. 

• As you do each rep, you might feel a stretch in your hip, glutes, and the front of your thigh.

Get more information on how to do kneeling pigeon pose here.

Your quadriceps (muscles in the front of your thighs), support your knees and add power to your stride. Your quads can become tight from high-impact activity like running, which can limit your range of motion and lead to discomfort. This simple stretch can alleviate tension in this area, which can help improve your positioning when running and prevent muscle imbalances.

How to do it:

• Stand with your feet hip-width apart and hold on to a table, countertop, door frame, or another sturdy surface. 

• Bend your knee, bringing it back toward your butt, and grab onto your ankle. 

• Once you feel steady, gently pull your foot toward your butt until you feel a nice stretch in the front of your thigh. 

• Focus on staying in a tall, upright position while you hold the stretch. 

• Hold it for a few seconds and return to your starting position.

Get more information on how to do a quad stretch, here.

This classic yoga pose stretches multiple muscles in the back of the leg, especially your hamstrings and calves. Stretching these muscles can help improve your leg mobility, making running and walking feel more comfortable and smooth. 

How to do it: 

• On a yoga mat, get into a comfortable position on hands and knees. 

• Lift your knees off the floor as you bring your hips back and up toward the ceiling. 

• Keep your arms straight as you stretch your chest toward your feet, bringing your head between your arms.  

• Aim to have a slight bend in your knees. 

• Take a few deep breaths as you relax into this position. 

• Bend your knees and return to the starting position. 

• As you do each rep, you will feel a stretch in your legs, hips, and back. You may also feel your shoulder and core muscles working. 

Get more information on how to do downward dog here.

“This exercise activates your glutes while also alleviating muscle stiffness and improving mobility in the front of your hips and knees,” says Dr. Wolters. You can do this dynamic move before a run to help prepare your glutes and hamstrings for movement and afterward to help stretch your quads and hips. 

How to do it:

• Lie comfortably on your back. With your knees bent and your feet flat on the floor, push through your feet to raise your hips off the floor.

• Squeeze your glutes at the top of the move. 

• Relax your hips back to the floor.

• PT tip: For a deeper stretch through your hips, try bringing your heels a bit closer to your body before you lift up.

Get more information on how to do bridge exercise, here. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Personalizing stretches for runners 

Note: Some of these moves may feel challenging if you’re dealing with a pain flare in your lower body. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you. 

Stretching tips for runners

There’s no single “right” way to stretch, but a few simple strategies can help you get the most benefit and comfort from your stretching routine.

• Ease into each stretch. “Stretching works best when it’s a slow, gentle process,” Dr. Wolters says. “Moving too quickly or forcing a deep stretch can actually lead to more tension, so take your time and listen to your body.”

• Keep it simple. “Focus on stretching the areas that feel most limited for you,” Dr. Wolters says. “There’s no need to do intense or complicated stretches — focus on movements that feel comfortable so you can do them regularly.”

• Stay consistent. Doing the stretches above for just five to 10 minutes after each run can help your body feel better during everyday movements, and help you feel prepared for your next run, Dr. Wolters says. 

• Stretch with others. “If you’re part of a running group, try stretching together after your run,” Dr. Wolters says. “It’s a supportive way to connect, share experiences, and relax.”

Benefits of stretches for runners

Improving your mobility and flexibility in your lower body can help you become a stronger runner and improve your comfort during everyday activities, such as climbing stairs. More specifically, the above stretches can help:

• Improve range of motion. “Regular stretching can help you feel more comfortable moving through the full range of motion needed for running, especially in your ankles and other key areas,” Dr. Wolters says. When your body moves well, it can make your runs feel smoother and more enjoyable.

• Support recovery. Stretching after a run can help your body unwind and address any lingering stiffness. “It’s also a good opportunity to check in with yourself and notice any areas that might benefit from a little extra care as you recover,” Dr. Wolters says.

• Enhance running performance. “Doing stretches helps you stay comfortable by keeping muscles and joints moving freely, which may make it easier to move through your full stride with less restriction,” Dr. Wolters. 

• Reduce injury risk. Muscle tightness can contribute to overuse injuries in runners. Stretching muscles in your lower body helps promote blood flow and support balanced movement.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Gash, M. C., Kandle, P. F., Murray, I. V., & Varacallo, M. (2023, April 1). Physiology, Muscle Contraction. National Library of Medicine; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK537140/

2. Kakouris, N., Yener, N., & Fong, D. T. P. (2021). A systematic review of running-related musculoskeletal injuries in runners. Journal of Sport and Health Science, 10(5). doi: 10.1016/j.jshs.2021.04.001

3. Vincent, H. K., Brownstein, M., & Vincent, K. R. (2022). Injury Prevention, Safe Training Techniques, Rehabilitation, and Return to Sport in Trail Runners. Arthroscopy, Sports Medicine, and Rehabilitation, 4(1), e151–e162. doi: 10.1016/j.asmr.2021.09.032