Skip to content
>> MEMORIAL DAY SALE <<
SAVE 25%. USE CODE: MDW25
ENDS MAY 31 AT 11:59PM
2023/06/01 03:00:00
Tough Mudder Logo
Find An Event
  • Find an Event
  • What Is Tough Mudder
    • Tough Mudder 5K
    • Tough Mudder 10K
    • Tough Mudder 15K
    • Endurance Events
    • Kids Events
  • Obstacles
  • Mudder Passes
    • Season Passes
  • Group Packages
  • Programs
    • Innovation Lab
    • Volunteer & Run Free
    • Adaptive Athlete Program
    • Train With Us
    • Become an Ambassador
    • Discounts
  • Mudder Legion Rewards
  • Shop Gear
    • Shop All
    • Men’s
    • Women’s
    • Headwear
    • Accessories
    • Sale
  • Photos and Results
    • Photos
    • Endurance Results
  • Learn More
    • Podcast
    • Blog
    • Share Your Story
    • FAQ
    • Get In Touch
Fitness

This Should Be Your Quick Post-Workout Stretch Routine

Author: Tough Mudder March 2, 2021
Share on Facebook Share on Twitter
stretching in park

Your post-workout stretch routine is often overlooked…but it shouldn’t be.

Face it: if you train hard, you’re gonna be sore the next day. Sometimes, that soreness is a nice reminder of how tough you worked, but other times it’s a debilitating ache that makes the simplest tasks (walking up stairs) and the even simpler tasks (walking in general) near impossible. And whereas your yogi friend swears by an hour-long stretch sesh, let’s be real here. 1) You don’t have that kind of time, and 2) science hasn’t actually shown that you need to go to such great lengths to achieve the full benefits of static stretching.  Seriously – studies have found that the main reason to stretch is a potential reduction of “bothersome soreness.” So don’t overdo it.

Harvard health experts recommend that you hold your stretches for 30 seconds, refraining from any bouncing or movement. “You’ll feel tension during a stretch,” they advise, “but you should not feel pain.” Try these on for size after your next race:

Standing Quad Stretch

Hold onto a wall (or a teammate) if you need more balance. Reach back with one (or both) hands and hold onto one foot. Actively press the hip forward of the side that you’re stretching, feeling the back lengthen, and quad and hip flexor release. Switch to the other side.

Hamstring Stretch

Flex one foot out in front of you, shift your hips back, and keep your chin and chest lifted. Let the back of your leg (aka those hamstrings) release and switch sides.

Figure-4 Stretch

Another situation where a friend or some sort of support might be helpful: cross one ankle over the opposite knee so that the legs make a figure four, and sit back, letting the hips open up. Switch it out.

Crossed Ankles & Side Reach

Last one: bring one ankle across the other, reach up then to the side, lengthening from the outside of your heel all the way through your fingertips. Take up space and finish that last side up.

See? Nothing to it, really. If you’re looking to reduce your soreness before bed, this should be plenty for you. If you’ve got other goals, though, you’ll need to dig a little deeper. If you’re trying to touch your palms flat on the ground while folded over or go for a full split, a more regular, intensive stretching regimen will be more likely to get you there. Time to call that yogi and ask for an invite to class. That’s a post-workout stretch routine that will really have you feeling it.

And don’t forget what you’re training (and recovering) for. Tough Mudder events are ON for the 2021 season and spots are selling out. Book yours today and we’ll see you in the mud.


You might like

  • woman in water on obstacle
    Explore

    Why We Have The Best Obstacles In The Business

  • New World's Toughest Mudder Record
    Event

    Kris Rugloski Sets New World’s Toughest Mudder Record

  • father and son tough mudder dad joke
    News

    12 Dad Jokes For The Tough Mudder In All Of Us

  • Event

    2022 World’s Toughest Mudder Rundown

Our Partners

SUBSCRIBE TO OUR NEWSLETTER

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.
    • Connect
      • Partnership Inquiries
      • Licensing Opportunities
      • Media Requests
      • Host a Tough Mudder
      • Contact Us
    • Explore
      • Endurance Results
      • 100X Hall of Fame
      • Community Guidelines
      • Become an Ambassador
      • FAQ
    • About
      • What is Tough Mudder?
      • TM in the News
      • Meet Our Partners
      • Join Our Team
      • Legal & Privacy Policies
    • Follow Us
    Select Region
    • US & Canada
    • United Kingdom
    • Germany

        Left Arrow Created with Sketch.
        Right Arrow Created with Sketch.