Stretch Your Hamstrings to Make Your Achilles Feel Better While Running
Your low back pain should not stop you from doing activities you enjoy!
The video above addresses one specific potential cause for Achilles pain while running: tight hamstrings.
Why Do I Have Hamstring Pain While Running?
If your hamstrings are tight, they will not lengthen properly to help your Achilles control ankle flexion.
When your hamstrings fail to lengthen and decelerate ankle dorsiflexion (knee coming forward over your foot), you will instead end up overusing your Achilles to slow this motion.
Additionally, there is a strong fascia connection between your glutes, hamstrings, calves, Achilles, and plantar fascia.
Stretching your hamstrings will help lengthen this fascia chain and relieve tension throughout the entire back of your leg.
What Can I Do To Fix My Achilles Pain While Running?
A simple hamstring stretch is a good place to start to fix Achilles pain while running.
Place one foot in front with your heel on the ground. Extend your low back so it is concave (natural lordotic curve).
Flex forward at your hip so your chest drops toward the ground. Make sure your low back does not round!
Keep a soft bend in the leg and keep your toes pulled up toward your nose. Add downward (not forward) pressure through your heel into the ground to engage your hamstring.
You should feel a great stretch in the back of your thigh!
Hold the stretch for 30-60 seconds and rotate your leg as far as you can to the left and to the right. Make sure you do this before, during, and after your runs.
Remember, This Is Only The Start For Most Injury Recoveries...
The body is complicated and this is one small, but important piece to your injury recovery.
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