Many runners do stretches willy-nilly, simply because everyone else is doing the same ones. But if you're already sufficiently flexible, it's unnecessary.
The places most likely to be under-flexible are the hip flexors, ankles and big toes. To assess, do the tests below.
1. Doorjamb test
To test hip flexibility, get down on one knee with your back to a doorjamb or other tall, narrow object. Flatten your lower back against the doorjamb by rotating the top of your pelvis backward until your spine is vertical. If that makes you feel a stretch in your hip flexors, they're too tight. Stretch them by striking the same pose (minus the doorjamb), pushing your hips slightly forward if needed. Or, stand and prop one foot comfortably on a chair seat. Then lean forward while keeping the back leg straight and torso tall.
2. Ankle flexibility
Sit barefoot, heel flat. Put something vertical in front of you, like a foam roller, and put your toes against it. Scoot forward until your knee touches it. If you can't do this without raising your heel off the ground, Dicharry says, your ankle lacks flexibility. Foam roll your calves and stretch them.
3. Big toe flexibility
Put the foot flat on the floor, reach down and pull the big toe up, trying for an angle of 30 degrees. If you can't do that, Dicharry says, your plantar fascia is tight. Rather than stretching it, which can be risky, he recommends self-massage.
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Original article and pictures take www.runnersworld.com site
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