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How much flexibility work do distance runners do on a daily basis?

Distance runners need to work on flexibility to help prevent many overuse injuries that plague their event. Tight ilio-tibial (IT) bands (the muscle-tendon that runs from the side of the knee to the hip) and hamstring tightness behind the knee are common injuries in distance running that can be avoided by performing a few exercises. Hurdle mobility drills (walking over and under hurdles) is a great way to improve flexibility in the hamstrings, groin, lower back, and hips, and should be included as part of the daily routine. Dynamic flexibility (prone, supine, and standing leg swings) should be done daily along with at least twenty minutes of static stretching that emphasize the gluteus maximus (butt), piriformis, quadriceps (front of thighs), hamstrings, calves, and lower back. Thirty minutes of prevention every day can possibly save thirty hours of rehabilitation down the road.

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