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Stretch of the month - Fast Track

Men's Fitness, Oct, 2002

WHEN YOU THINK LEG stretching, quads, hamstrings and calves probably pop to mind. Keep thinking. Running, especially over longer distances, can make you susceptible to iliotibial band pain--no, it has nothing to do with your prostate. The IT band runs along the outside of your leg from the knee to the hip--worn-out shoes or a drastic change in your running program can injure the area. Weakness in the knee and hip muscles (as well as having bowed legs) can also create problems. Perform one of the following stretches a few times a week after warming up:

FIRST STRETCH

* While standing, stretch your right leg by crossing it behind your left leg.

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* Lean your upper body to the left, pushing out your right hip until you feel a stretch over the outside of the hip.

* Hold for 15 to 20 seconds, then repeat with your left leg.

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SECOND STRETCH

* Lie faceup with your arms at your sides, and lift your bent right leg over your left leg.

* Keeping your shoulders flat, place your left hand on the back of your right thigh, pulling lightly until you feel the stretch.

* You can enhance the stretch by trying to straighten your right leg.

* Hold for 15 to 20 seconds, then repeat with your left leg.

[ILLUSTRATION OMITTED]

Stretch of the month - Fast Track

Men's Fitness, Oct, 2002

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