Stretching After a Run: 5 Recovery Exercises

Exercises you shouldn’t neglect: These routines will help you recover quickly after running.

Time

10 minutes
5 exercises

Rolling & Stretching Exercises After Running

Relieving tension in the soles of the feet. A welcome relief after long runs.

Self-massage of the soles of the feet

Stand upright. Place the ^BLACKROLL® MINI or MINI FLOW under the sole of your foot. Roll your foot back and forth from heel to toes.

Apply pressure to different areas of the foot (heel, ball of the foot, outer and inner sides) by shifting your weight.

Tip: You can also perform this exercise with a BALL 08.

Product

Mini

Seconds per side

1 / 60

Body part

Lower Body, Foot

Training Goals

Relieves tension in the shin muscles. Helps prevent shin splints.

Self-massage of the shin muscles

Start on all fours (wrists under your shoulders and knees under your hips). Keep your arms slightly bent. Lift your knees off the floor and place the DUOBALL under your shin.

Roll slowly from your knee to your ankle and back again. Make sure you apply only as much pressure as you can comfortably tolerate.

Tip: Alternatively , you can perform the exercise with a^BLACKROLL® or TWIN.

Product

Duoball 08

Seconds per side

1 / 60

Body part

Lower Body, Lower legs

Training Goals

Stretch the back of your thighs after running to improve blood flow to your thighs. This helps speed up the recovery of your thigh muscles, so you’ll be ready for your next run faster.

Hamstring Stretch

Start by lying on your back. Place one leg straight on the floor. Attach the MULTI BAND to the sole of the other foot. Extend the other leg toward the sky.

To increase the intensity of the stretch, you can increase the tension on the band.

Tip: Move the leg pointing toward the sky inward and outward. This stretches the inner and outer thighs. You can also use the SUPER BAND for this post-run stretching exercise.

Product

Multi Band

Seconds per side

1 / 60

Body part

Lower Body, Thigh

Training Goals

Relieves tension in the calf area. Helps prevent calf pain and Achilles tendonitis.

Self-massage of the calf muscles

Sit upright and support yourself with your hands. Place the ^{^BLACKROLL®} MINI on the smooth side of the BLOCK. Bend one leg and position both products under the calf of your extended leg.

Support yourself with your hands next to your buttocks. Lift your buttocks and roll slowly and in a controlled manner over the calf area. Move your leg in smooth, flowing motions inward and outward to ensure a full-surface massage of the calf.

You can also perform this exercise with a foam roller, the DUOBALL 08, or a DUOBALL 12.

Product

Mini Block

Seconds

Body part

Lower Body, Lower legs

Training Goals

Relieving tension in the front of the thighs. To prevent knee pain and runner’s knee.

Self-massage of the front of the thigh

Start in a forearm plank position. Place both legs on the^BLACKROLL® just above the knees^.

Slowly roll out your thigh by sliding forward and backward along the^BLACKROLL®. The movement comes from your arms.

Tip: If you want to increase the pressure during this exercise, place only one leg on the roller. Keep the other leg extended at a 90-degree angle. Rotate the leg inward and outward to work the entire thigh.

Product

Standard

Seconds

1 / 60

Body part

Lower Body, Thigh

Training Goals