Track and Field Cool-Down: Stretching Exercises for Recovery

These cool-down and stretching exercises help prevent muscle soreness and injuries after an intense track and field training session.

Time

20 minutes
11 exercises

Myofascial Self-Massage for Track and Field Recovery

Current research shows that targeted fascia training has a positive effect on the muscle soreness that develops after a training session.

Self-massage helps flush out spent fluids, allowing your tissues to replenish with fresh nutrients. Additionally, it has a positive, calming effect on the autonomic nervous system. Self-massage exercises help you relax.

Stretching Exercises for Track and Field

Stretching can increase the flexibility of your joints, improve blood circulation, and reduce stiffness. Other potential benefits of stretching:

- Reduced muscle soreness
- Improved athletic performance
- Reduced risk of injury

Downward Dog

Attach the SUPER BAND behind you at hip height. Wrap it around the front of your hips. Start on all fours. Lift your buttocks toward the ceiling and push your sternum toward your toes.

Tip: The downward-facing dog is one of the best exercises for stretching the entire posterior kinetic chain. Using the SUPER BAND also creates joint distraction. The tension from the band separates the joint surfaces from one another. This separation provides more space for synovial fluid (joint lubricant) and is particularly beneficial for track and field athletes.

Product

Super Band

Seconds

Body part

Core, Shoulders, Unterkörper

Training Goals

Quad Stretch

Place the SUPER BAND around your ankle. Grasp the other end and pull the band forward with your hands. Use the band to pull your leg further forward. Hold the position.

Tip: Stretching the quadriceps muscles can reduce the likelihood of track and field athletes sustaining injuries.

Product

Super Band

Seconds

Body part

Unterkörper, Hips, Thigh

Training Goals

Hamstring Stretch

Start by lying on your back. Wrap both arms around the back of one thigh. Pull the leg toward you, keeping it as straight as possible.

Tip: During a sprint, the hamstrings are primarily responsible for propelling the body forward with each step. This makes them a common problem area. Proper care of this muscle group can help prevent discomfort and injuries, especially in track and field.

Product

Sets / Seconds

1 / 90

Body part

Unterkörper, Thigh

Training Goals