I came up with an 8 minute routine that I do after every run/ride and it has really helped cut down on the soreness/stiffness.
Here's what I've been going.
:30 toe touch ('cept I can't reach that far. )
:30/leg quad stretches
:30 calf stretches.
:30/leg IT Band stretches
:30 wide stance floor touches
1:00 butterfly stretches
Typical routine after each run is:
Calf 1 - gastroc
Calf 2 - soleus
I hold each stretch for at least 30 seconds, and do two per side. Yes it takes forever, but helps keep me injury free most of the time. I also do toe taps most days, and plantar rolls.
hamstring 6 X 30sec
ITB 3 X 30sec
hip flexor 6 X 30sec
adductor 6 X 30sec
piriformis stretch 3 X 30sec
both sides. Twice a day.
Taking that much time to stretch is a pain in the butt, but so's piriformis and sciatica.
What's a plantar roll? Sounds interesting.
Sort of like a filled roll, only different :P .
I roll a large candle (most people use a tennis ball, but my dog kept thinking I was playing and the game was to try and steal it from me) under my foot - keeps the dreaded plantar fasciitis at bay 8) .
I would hazard a guess that most people will come up with this same answer. I do mine in the order I listed because it flows best for me. Maybe I'll have to do some research on this.
One comment I would make is that if you stretch immediately after hard exercise, you may experience the head spins when getting up from the floor 8O .
That's usually enough for me, because ever since the Couch to 5k back in the day, I've always done a 5-minute warm-up brisk walk, and a 15 minute cool-down walk.
active isolated stretching (2 second stretches with a rope)
and use the stick
"the stick" website