10 SCIATICA STRETCHES FOR RUNNERS

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Sciatica is a horrible thing for anyone to have to go through, and one group of people who can be prone to feeling sciatica pain are runners.

Runners tend to particularly feel sciatica pain in their calves and hamstrings, although they can feel it throughout their bodies.

10 SCIATICA STRETCHES FOR RUNNERS

If you are an avid runner and are prone to sciatica, then keep reading to discover 10 great stretches that you can do to help relieve some of that sciatica pain!

1 CALF STRETCH WITH BALL

  • Take any type of ball, it can even be a tennis ball
  • Sit on the floor
  • Extend the painful leg out in front of you
  • Place the ball under the calf of the painful leg
  • Make sure the ball is on the tender area
  • Place the opposite leg on the shin of the affected leg and press down into the ball
  • Flex the foot of the affected leg
  • Bring your chin down into your chest and then lean forward until you can feel the tightness start to ease

2 HAMSTRING STRETCH WITH BALL

  • Sit down on a sturdy chair
  • Take a small ball and position it under the painful leg at the area where it is hurting
  • Sit with your back straight and face forward
  • Move your hamstring around on the ball in this sitting position
  • You can hold onto the sides of the chair with your hands to help push your leg into the ball
  • Keep going until you feel the pain easing
  • Then, slowly straighten the affected leg so it is raised off the ground straight in front of you
  • Lean forward into a ‘slump’ position
  • Hold until you feel the tension in the tender spot ease

3 HAMSTRING FOAM ROLLING

Foam rollers aren’t overly expensive and can be easily purchased online. They are a great way to relax the muscles and release any tension in them. People often use them to get rid of knots in their muscles.

  • Grab a foam roller and place it on the ground
  • Place the foam roller underneath the hamstring that is causing you pain
  • Place your hands behind you for support
  • Slowly, and with control, roll your leg backward and forward over the foam roller
  • You will at some point find a tender spot
  • Continue rolling back and forth over this tender area for 30 to 60 seconds
  • Repeat on the opposite side, and on any other tender spots

4 FORWARD PIGEON POSE

There are a few different types of pigeon pose which are good to do. They really help to open up and stretch the hips.

  • Go down on all fours
  • Bring your right knee forward so it is in between your hands
  • Bring the left leg straight behind you, ensuring the knee isn’t bent and that your foot is on the floor
  • The opposite leg should be outstretched behind you
  • Take a yoga block or rolled towel and place in under your right hip
  • Bring your weight forward over your right leg
  • Slowly and gently lower yourself to the ground
  • You can place a pillow under your head and arms for comfort and support
  • Hold for 1 minute
  • Repeat on the opposite side

5 SITTING PIGEON POSE

  • Sit on the floor
  • Bring your legs so they are extending straight out in front of you
  • Bend your right leg
  • Place your right ankle on top of the opposite knee
  • Bring your upper body forward, keeping your back straight
  • Reach with your upper body towards your thigh
  • Hold for about 30 seconds
  • You should feel a stretch in your glutes and lower back
  • Repeat on the opposite side

6 RECLINING PIGEON POSE

  • Lie flat on your back
  • Bring your right leg up so it is at a 90-degree angle
  • Interlock your hands behind your thigh
  • Lift the left leg and place the right ankle on top of the left knee
  • Hold for a few seconds
  • Repeat on the opposite side

7 GLUTE STRETCH

  • Sit on the floor
  • Extend your legs out in front of you
  • Place the foot of the affected leg across the opposite leg and bring the knee up to your chest
  • Place your hand firmly at the back of your knee to support it
  • Place a ball under your glute in the tender area
  • Lean over the ball
  • Move your bum around slightly on top of the ball until you can feel the tightness begin to ease
  • Slowly and gently extend the knee of the affected leg out to get it as straight as you can comfortably

8 SITTING SPINAL STRETCH

  • Sit on the floor
  • Extend your legs out in front of you
  • Your feet should be flexed upwards
  • Bend the knee of your right leg and place your foot flat on the floor so it is outside the opposite knee
  • Bring your left elbow over to the outside of your right knee
  • Push with your elbow into your knee to help you turn to the right
  • Hold for 30 seconds
  • Repeat 3 times
  • Repeat on the opposite side

9 KNEE TO OPPOSITE SHOULDER EXERCISE

  • Lie flat on your back
  • Make sure your legs are extended and that your feet are flexed
  • Bend your right knee
  • Hold your hands around the knee
  • Slowly pull your right leg up towards left shoulder
  • Hold for 30 seconds
  • Don’t pull more than is comfortable
  • Push your knee back to the original starting position
  • Repeat on the opposite side

10 STANDING HAMSTRING STRETCH

This is great for relieving sciatica pain when it’s felt in the calves, which is common for runners.

  • Stand in front of a form of elevated surfaces, such as a chair
  • Place your right leg on the elevated surface
  • Make sure your foot is flexed and that your leg is straight
  • You can slightly bend your knee if needed
  • Bring your body forward toward the lifted foot
  • Keep going until you can really feel the stretch deep in your calf, but only go as far as is comfortable
  • The hip of the raised leg should be released downward slightly as you do this move
  • Hold for 30 seconds
  • Repeat on the opposite side

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