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
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.
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.
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.
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.
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.
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
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!
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
I’m totally going to have to try that IT band stretch!
I think you will enjoy the stretch!
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.
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
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.
This stretch seems to be the only way I can get my ankle to stretch on my own. It feels good!
never but thanks for the tips.
You might like them-just takes a few minutes
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.
I hope it helps!
Love these stretches. Such an important part of your daily workout. Thanks for sharing 🙂
Thanks for checking them out
Love all these stretches. Thinking I might need to get a bunch of these for my clients to lead a stretch with after class!
Oh that would be a great idea!
I have done all of these in the past, but it’s been awhile…..((my bad)). Great demos!
Thanks so much! It sure is easy to fall off of the stretch wagon
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!
You will hopefully feel it in a whole new way.
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!
Yes similar to yoga strap stretching. Hope it helps you at home too
I need all of these stretches on the daily – thank you!
Thanks I think we all do!
I neglect stretching way to much , I need to do these!
I know I do too! You are young(er) so you can get away with it! 🙂
I am so, so bad with stretching. I rarely stretch after my run. I know, I know. I am really asking for it.
I can do a much better job stretching more consistently myself
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.
Yes that’s a great one too! Thanks for checking them out
These are all great stretches! I do them with a similar rope, my favorite is the IT band stretch.
It’s a good one!
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…)
It might help to stretch it out! Try it cautiously and see how it feels
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)!
I bet you do see a lot of those types of injuries. Let me know if you try them out
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.
They are quite helpful for the IT bands hope they work for you too
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…
I like the design of this one as well. Never thought of the shoe issue but makes sense!