Stretch, then Stretch...then Stretch Some More

When I first started running, I had stretch-related issues with my hip, then my IT band, then my quads, and now my calves. Over the past year I've learned what to stretch, for how long and when. With time, I imagine I could go through the entire muscular system and the act of stretching would take longer than the run itself.

I'm being facetious of course, but stretching does take time and without it, I would surely injure myself as I've managed to do so adequately in the past. I've learned the following stretches help me out before, during and after my run:

• leg swings (from side to side, and front to back)
• quad stretches (holding foot with bent knee - although some say this is not the best method. It works for me though.)
• calf warm up - I call it "tip-toe walking" Start by walking on your heel and end by raising yourself up on the ball of your foot.
• I also stretch my calf - both the upper calf muscle and the lower calf muscle (soleus)
• I always shake out my legs, arms and roll my head from side to side.

Onlookers would expect some spectacular performance after all that warming up, but I'm sure I disappoint when I start my warm up mile at a sprightly 10 minute pace! :)

After my run, I do a slow jog just .1 miles, then end with basically the same as above along with some light lunges, IT band stretches and piriformis stretches. I'll occasionally roll my foot around in a circle - both clock-wise and counterclockwise. Pointing and flexing the foot helps too.

I've noticed that once something is tight, it's very hard to get it loose again. That's why it's imperative for me to stretch religiously so that my muscles don't have the opportunity to get tight. It's easy to forget a stretch too, and with one slip you can be waiting for the doc in physical therapy.

What do you do to maintain your flexibility? What are your stretching routines?