Which stretches should I do before and after running?

When running on a track, what are stretches for the shins, knees and back of the thighs?

• Im fairly new at running. My shins are hurt during running..and afterwords my knees and back of thighs are in bad shape. What are some good stretches that will work these problem areas...any suggestions?

• Answer:

  Running pain in the shin is commonly known as shin spints. There are three main causes: Stress fracture of the tibia, pulling of the muscle away from the tibia, and soreness from over use. Unless you are putting in hard milage on an unforgiving surface, I would guess that it's the third cause. It can be caused by running on hard surfaces and running hard on tight turns indoors. I've also seen it happen to people who have shoes that are too large. They curl their toes in an attempt to hold their shoes in place and that causes the muscle to tense up causing problems. Trying to hold your ankles in a fixed position can also cause it. Here is an exercize that you can try that may help: First you need a towel. Sit on a chair. Spread the towel on the floor. Place your feet so that your toes are on the towel, but your feet are on the floor. Pull the towel towards you by curling your toes. Try to move as much of the towel under your feet as you can, just by pulling it with your toes. (It's hard to do.) Knee problems can be caused by shoes that don't provide enough cushioning or don't have the right kind support for your running mechanics. If your ankles pronate (rotate in) or supinate (rotate out) on each stride, that force gets transmitted up to your knees. Wearing shoes that are right for your body mechanics could clear up the problem. You may have to have a gait analysis done. There are a lot of stretches for your hamstrings. A common one is a modified hurdlers stretch. Sit on the ground, put the sole of one foot on the inside of the other thigh, keeping the other leg straight. Slowly stretch reaching for the toes of the straight leg. I always recommend Bob Anderson's stretching book. You may be able to find it in a local library. If not, it's on Amazon: http://www.amazon.com/gp/product/0936070226 There's also a DVD based on the book.