At Sydney CBD, we have a special interest in the diagnosis and treatment of foot and lower leg problems.

The 3 Best Stretches For Runners & Walkers

The 3 Best Stretches For Runners & Walkers

Hi, it’s Andrew from Sydney Sports Podiatry.

Runners treating runners and walkers, with three locations, Sydney CBD, Mater Clinic Physiotherapy, and West Pymble Sports Physiotherapy.

Today, we’re going to talk about the three best stretches to do before running or walking.


The first stretch we’re going to do is the calf stretch.

Find something that you can lean against, one foot forward, one back, have both feet pointing straight ahead.

Keep your back knee straight, push your back heel down hard into the ground.

You should feel a really good stretch in the back of your calf muscle.

You can do this gently by moving your knee into the bent position as well because there are different muscles that cross your knee and others that don’t.

Doing that for about thirty seconds and you can do this two or three times per side per leg.


The second stretch we’re going to do is the hamstring stretch.

We do this with both the knee bent and the knee straight.

Pick something about the right height. This is always best done, once again, after exercise when you’re nice and warm.

Try and keep your back straight, keep your knee straight, tip forward gently from the hips, and then try and turn gently across your knee a little bit if you can.

Don’t overdo it. Like all stretches, be very careful and always best done after exercise and maybe a lot less beforehand.


The third stretch we find really helpful for runners and walkers is the lunge stretch.

Put one foot forward, one back.

Try and keep your tummy tensed and then gently move your hips forward while you keep your tummy tensed and move forward into the lunge position.

Try and hold this for about thirty seconds and then come up gently and change sides to the other leg.

This stretches your hip flexors and your quads.


There we have three of the best stretches. I’ve done them since I was a kid and I still do them now.

Stretching is always done best after exercise, when you’re nice and warm. Warm things stretch, cold things don’t.

It’s the time to really focus on your stretches, but be gentle when you do stretches as well. If you don’t stretch, you tend to tighten up and then that starts to influence what happens when you walk and run. Tight muscles will always tend to shove joints where they don’t want to go, so make sure you’re stretched, you’re warmed up, and you’ll have a much better running experience and probably reduce your chance of injury.