Stretches advice please

I used to be able to do these two poses with ease. Since I began running, my legs are too tight, it’s hard to reach my feet, and my calves start to lock up or cramp. Stretching helps (and a lot of the other yoga poses do too) but it’s hard for me to do any thigh and calf stretches that rely on putting weight forward on my bent left knee.

It was putting weight on it bent that caused my knee injury and subsequent weeks hardly running at the beginning of the year. Do any of you have alternative stretches that don’t require taking weight on that knee while bent? I’m getting closer to managing these postures, but I don’t want to push it with my legs so tight in case I do more damage.

Remember, the key for what I’m looking for is stretches that don’t put body weight on my bent left knee. Thank you lovely people xxx

[AlMorr Half Marathon]

I think if I tried to do those poses in the photo I would do myself a injury, congratulations on being able to do them until just recently with ease, thanks for the advice regarding stretches that don't put body weight on knees.

[Hidden in reply to AlMorr]

It’s me that needs the advice! 😊

[roseabi Ultramarathon]

Will your knee allow you to do Hero pose? If you can do that pose, and you place your palms on the floor behind you and lean back, this will stretch out the fronts of the thighs, and if you have a rolled-up towel between your thighs and lower legs you should also get a good calf stretch. Also for calves, lie on your back, knees bent, feet on the floor. Put a band or towel under the toes of one foot, straighten the leg and lift your foot skywards, pulling the towel with your hands so your toes move towards you. This will stretch your calf - play around with it by twisting your ankle from side to side.

There is a school of thought that yoga and running do not go together because yoga needs stretchiness where running requires tightness. Lots of people mix the two perfectly happily though 😊

[Hidden in reply to roseabi]

I can’t kneel in that knee yet, it won’t bend totally. The towel stretching one sounds good though. The yoga is good for my upper body and core strength since my old injuries mean most of the gym is forbidden. Thanks Abi, that’s really helpful xx

[linda9389 Administrator Marathon]

I'm doing that quad stretch lying on my side or my front at the moment. That would take the weight off your knee wouldn't it? For calf stretch with a bad foot the suggestion is sitting with a towel looped under my foot and then pulled in towards you, again no weight on knee. I haven't tried this yet but I probably could now - so a good reminder for me too 😀

[Hidden in reply to linda9389]

I do lie on my front, but it’s very uncomfortable as the knee is just scar tissue over bone. I will try though. Thank you x

[linda9389 Administrator Marathon in reply to Hidden]

Would it help if you lay on your side? You can still feel a good stretch that way

[Hidden in reply to linda9389]

Definitely 😊

[Oldfloss Administrator]

Hi Flick..maybe not your thing..but I incorporate lots of ideas from BodyFit by Amy.... I have used many of her specific, low impact work outs after injury, when I could not lie down on the floor... or after I broke my rib etc etc...

This is a low impact stretch routine... without putting a strain on the knee or leg joints... I don't know if it is any help to you at all..her site is well worth exploring... and she is very personable and realistic...

Floss x

youtube.com/watch?v=5nJi7Hh...(Not working as expected?)

[Hidden in reply to Oldfloss]

Oh these look great. I can do them! X

[Oldfloss Administrator in reply to Hidden]

Fantastic.. I have used many of her workouts... I know many by heart I hope they do help

[Jen302 in reply to Oldfloss]

Thank you Floss!

[Equi-geek 10 Miles]

Hi Flick! Yes, I have one you might find good. I have tight quads right up by my hip. My physio told me to sit right on the edge of the dining table, with my actual seat bones over the edge, then bend a leg up to my chest and hold it as I lay backwards - letting the loose leg hang naturally. Takes a bit of wiggling but it is totally non-weight bearing and very low risk of over-stretching.

[Hidden in reply to Equi-geek]

Ooh, that looks a good one. Off to try it now. Thanks! Xx