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.

Calf Massage - Right

While sitting, bend one leg. Place the calf of your straight leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.

As you roll out, slowly turn your foot to the right and left. This allows you to massage even more areas of the calf muscles. If you want to make the exercise more intense, rest your free leg on the lower leg of the other leg.

Product

Standard

Seconds

Body part

Lower Body, Lower legs

Training Goals

Massage of the back of the thighs—both sides

While sitting, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Lift your buttocks. Slowly roll out the back of your thighs.

Product

Standard

Seconds

1 / 60

Body part

Lower Body, Thigh

Training Goals

Buttock massage

Sit on the BLACKROLL with one buttock. Place the opposite leg on the floor. Rest the foot of the side you want to work on the raised knee. Support yourself with your hands behind your back. Roll slowly back and forth.

Turn slightly to the side to work even more of your gluteal muscles.

Product

Standard

Seconds per side

1 / 60

Body part

Lower Body, Hips

Training Goals

Massage of the outer lower leg

Place the outer side of your lower leg on the BLACKROLL. Place your other leg in front of your body. Support yourself with your hands. Lift your buttocks. Slowly roll out your lower leg.

As you roll, turn to both sides to work on even more areas of your lower leg.

Product

Standard

Seconds per side

1 / 60

Body part

Lower Body, Lower legs

Training Goals

Massage of the Front of the Thighs

Start in a forearm plank position. Place the BLACKROLL under your thighs. Slowly roll the entire front of your thighs from your knees to your hips.

Product

Standard

Seconds

1 / 60

Body part

Lower Body, Thigh

Training Goals

Hip Flexor Massage - Right

Start in a forearm-supported position. Place the BLACKROLL below your pelvic bone. Bend the other leg and place it on the ground. Slowly roll up and down a few centimeters.

Product

Standard

Seconds

Body part

Lower Body, Hips

Training Goals

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

Hip Flexor Stretch

Attach the SUPER BAND to an object at hip height. Get into a kneeling position. Wrap the band around your thigh from behind. Extend your hips and tighten your glutes. Let the band pull you into the stretch. Hold the position.

Tip: The hip flexors are a group of muscles that are often overlooked but are of fundamental importance in sprinting.

Product

Super Band

Seconds

1 / 60

Body part

Lower Body, Hips, Thigh

Training Goals

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

Upper Body, Shoulders, Lower Body

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

Lower Body, Hips, Thigh

Training Goals

The Dove

Start in a quadruped position. Place the SUPER BAND around the inside of your thigh. Bring one leg in front of your body and bend the knee at a 45- to 90-degree angle. Extend your other leg behind your body. Press the pelvis on the side of the extended leg toward the floor.

Tip: 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).

Product

Super Band

Seconds per side

1 / 60

Body part

Lower Body, Hips, Glutes

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

Lower Body, Thigh

Training Goals