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You are here: Home / Running / Rope Assisted Stretches For Runners

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Rope Assisted Stretches For Runners

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One of my goals this year is to be more mindful and intentional with my post run stretching. While there are endless variations of stretches one can perform post exercise, there are a few that can be enhanced by using a stretching rope. When I actually take the time to do these, my body always thanks me. Sharing a few of my go to Rope Assisted Stretches For Runners.

rope assisted stretches for runners

Table of Contents

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  • Rope Assisted Stretches For Runners
    • IT Band Stretch
    • Inner thigh/calf stretch
    • Inside ankle/achilles
    • Outside ankle/achilles
    • Tell me, do you ever perform rope assisted stretches?

Rope Assisted Stretches For Runners

There are ropes that are made especially for stretching. However, if you do not have one, you can use a yoga strap or a bathrobe belt. All work just fine to perform these rope assisted stretches. Hold each for 30-60 seconds.

Enhance your #PostRun #stretchRoutine w these Rope Assisted stretches #Running

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IT Band Stretch

One of the hardest places to stretch, in my opinion. Using a rope helps to target this much needed spot post run. Place your rope on ball of right foot, keeping right shoulder on ground as much as possible. Grasp the rope with your left hand and gently pull your leg across your body feeling the stretch in your IT band. Repeat on the other side.

rope assisted stretches

Inner thigh/calf stretch

The inner thigh is another often neglected spot for runners. With the rope around the ball or arch of your right foot, grasp both ends of the rope in your right hand. Keep left leg relaxed on floor. Pull rope up towards you until you feel the stretch in your inner thigh. Repeat on other side.

Rose assisted stretches for runners

Inside ankle/achilles

Lying on your back, loop the rope around the ball of your right foot. Rotate your right foot about 45 degrees until you feel the stretch on the inside of your ankle. Raise the rope to achieve the desired stretch. Switch sides.

rope assisted stretches

Outside ankle/achilles

The outside of my ankle gets very tight and the only way I can target that area is with a rope assisted stretch. Similar to the above stretch, rotate your foot inwards 45 degrees to target the outer ankle area. Repeat on other side.

rope assisted stretches

Of course there are so many more rope assisted stretches you can perform for your quads and hamstrings. Check out these Youtube videos for ideas. I them to be next best thing to having someone else stretch you.

Tell me, do you ever perform rope assisted stretches?

Linking up

Kim and Zenaida

Debbie and Marc

Rope assisted stretches

rope assisted stretches

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About Deborah Brooks

Hi I'm Deborah! I spend my days successfully raising a husband & 2 teens in the VA/DC area. I am a lover of all things running & fitness. As a life long vegetarian, I've always been passionate about healthy living & exercise. Looking for partners in crime, I started my own chapter of Moms Run This Town (MRTT) which has grown to over 700 members. I've met so many amazing women who inspire me daily to keep moving forward. You can usually find me running with my crew and training for the next crazy adventure they talked me into. I love to keep up to date on new running & fitness trends. I definitely choose my running gear based on color and love to express my fashion sense while exercising.

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Comments

  1. Judy @ Chocolaterunsjudy says

    01/16/2019 at 7:09 am

    Sometimes in yoga I do belt assisted stretches — but I’d never heard of using a rope. Are there particular benefits from it?

    Some of those stretches are new to me — thanks for sharing them!

    • Deborah Brooks says

      01/16/2019 at 8:25 am

      Using a rope is the only way I have found to stretch my ankle area on my own. It really gets the whole line up the side of my leg. Feels really great hope you give it a go

  2. Maureen @ Maureen Gets Real says

    01/16/2019 at 8:10 am

    I’m totally going to have to try that IT band stretch!

    • Deborah Brooks says

      01/16/2019 at 8:25 am

      I think you will enjoy the stretch!

  3. Kim G says

    01/16/2019 at 8:48 am

    The IT band stretch is one of my favorite stretches to do post-run. i will start incorporating the Inside/outside ankle/achilles stretches too – thanks for highlighting those.

    • Deborah Brooks says

      01/16/2019 at 8:52 am

      The inside and outside ankle area always seem to get tight on me. Running and cycling both use those muscles so I have to really target that area. Hope it helps for you as well

  4. Debbie says

    01/16/2019 at 9:01 am

    Those ankle stretches are a great idea! I do a standing IT band stretch (that I actually use to get some traction in my hips) that gets into the lateral side of my ankle, but I need to get the inside too.

    • Deborah Brooks says

      01/16/2019 at 9:39 am

      This stretch seems to be the only way I can get my ankle to stretch on my own. It feels good!

  5. Darlene says

    01/16/2019 at 9:01 am

    never but thanks for the tips.

    • Deborah Brooks says

      01/16/2019 at 9:40 am

      You might like them-just takes a few minutes

  6. Laurie says

    01/16/2019 at 10:55 am

    I have never heard of rope-assisted stretching. Thanks for teaching me something new today. That first stretch of the IT band looks like it will be great for my aching hip. I am going to try it today.

    • Deborah Brooks says

      01/16/2019 at 4:37 pm

      I hope it helps!

  7. Abbey Sharp says

    01/16/2019 at 12:27 pm

    Love these stretches. Such an important part of your daily workout. Thanks for sharing 🙂

    • Deborah Brooks says

      01/16/2019 at 4:39 pm

      Thanks for checking them out

  8. Annmarie says

    01/16/2019 at 1:38 pm

    Love all these stretches. Thinking I might need to get a bunch of these for my clients to lead a stretch with after class!

    • Deborah Brooks says

      01/16/2019 at 4:39 pm

      Oh that would be a great idea!

  9. Kimberly Hatting says

    01/16/2019 at 1:39 pm

    I have done all of these in the past, but it’s been awhile…..((my bad)). Great demos!

    • Deborah Brooks says

      01/16/2019 at 4:39 pm

      Thanks so much! It sure is easy to fall off of the stretch wagon

  10. Jenny Albertson says

    01/16/2019 at 3:25 pm

    I totally need to do that IT band stretch. I’ve never thought of using a rope to assist in stretching but that’s a fantastic idea!

    • Deborah Brooks says

      01/16/2019 at 4:40 pm

      You will hopefully feel it in a whole new way.

  11. Jenn says

    01/16/2019 at 4:39 pm

    As a matter of fact, the only time I use a rope is when it’s a strap in yoga. This is a great way to get deeper into some of those stretches. Thanks for outlining these!

    • Deborah Brooks says

      01/16/2019 at 4:40 pm

      Yes similar to yoga strap stretching. Hope it helps you at home too

  12. Jamie King says

    01/16/2019 at 6:41 pm

    I need all of these stretches on the daily – thank you!

    • Deborah Brooks says

      01/16/2019 at 7:17 pm

      Thanks I think we all do!

  13. [email protected] says

    01/16/2019 at 7:13 pm

    I neglect stretching way to much , I need to do these!

    • Deborah Brooks says

      01/16/2019 at 7:18 pm

      I know I do too! You are young(er) so you can get away with it! 🙂

  14. Zenaida Arroyo says

    01/16/2019 at 8:42 pm

    I am so, so bad with stretching. I rarely stretch after my run. I know, I know. I am really asking for it.

    • Deborah Brooks says

      01/16/2019 at 9:05 pm

      I can do a much better job stretching more consistently myself

  15. Marc Pelerin says

    01/16/2019 at 9:09 pm

    Love it! I still have my stretching rope from my college years! I use mine all the time. A great stretch I’ve learned is to stretch my quad with the rope.

    • Deborah Brooks says

      01/16/2019 at 9:11 pm

      Yes that’s a great one too! Thanks for checking them out

  16. Angela Cardamone @marathonsandmotivation.com says

    01/17/2019 at 9:47 am

    These are all great stretches! I do them with a similar rope, my favorite is the IT band stretch.

    • Deborah Brooks says

      01/17/2019 at 4:49 pm

      It’s a good one!

  17. Renée says

    01/17/2019 at 1:47 pm

    interesting!! I’ve never seen a rope for stretching! I have a thing right now with my outer ankle/ calf and am seeing a physio for it (where he basically just digs in there to release the tightness – ie tortures me for 20 min). I wonder if stretching inner and outer might help??? (this comes most likely from not wearing my insoles since October…)

    • Deborah Brooks says

      01/17/2019 at 4:51 pm

      It might help to stretch it out! Try it cautiously and see how it feels

  18. Farrah says

    01/18/2019 at 9:18 am

    I haven’t been doing these, but I should probably get on it! I’ve been seeing a number of patients coming in lately with aches and pains due to severely decreased range of motion (and the compensatory ways they’ve been dealing with it)!

    • Deborah Brooks says

      01/18/2019 at 12:33 pm

      I bet you do see a lot of those types of injuries. Let me know if you try them out

  19. Cari says

    01/19/2019 at 12:52 pm

    Ooh ropes and foam rollers are about the only thing I have room for in my apartment. Ordered as these stretches look amazing. I can feel it in my IT band just looking at this.

    • Deborah Brooks says

      01/19/2019 at 2:21 pm

      They are quite helpful for the IT bands hope they work for you too

  20. Debbie @ Deb Runs says

    01/22/2019 at 5:16 pm

    I do those stretches with my yoga strap regularly. I like the rope you have because it looks like it has a better place for shoes. I always feel like I’m getting my strap nasty when I put my shoes on it so I usually take them off. My clients don’t though…

    • Deborah Brooks says

      01/22/2019 at 7:35 pm

      I like the design of this one as well. Never thought of the shoe issue but makes sense!

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Hi, I’m Deborah

Successfully raising a husband & 2 young adults in the VA/DC area. I am a lover of all things running & fitness. NASM Certified Nutrition Coach & RRCA Run Coach. As a lifelong vegetarian/pescatarian I’ve always been passionate about healthy living & exercise. Looking for partners in crime, I started my own chapter of Moms Run This Town (MRTT) which has grown to over 800 members. I’ve met so many amazing women who inspire me daily to keep moving forward. You can usually find me running with my crew and training for the next crazy adventure they talked me into.
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