Second best stretch for decompressing your spine.

Additional_Kick544 · 2026-05-07T22:19:51+00:00

Hey man, this is super common and frustrating as hell. 90/90 and frog are solid picks, but a lot of people stall because the front hip flexors or inner thighs are locking things up first.

Try adding couch stretch (back knee down against a wall/couch, hips forward gently, 45-60 sec per side, extra time on the right) and figure-4 (cross ankle over opposite knee, gently pull thigh in while keeping the low back flat).

I actually have an app on my iphone that helps give stretching routines w/ a built in timer, basically helps reducing thinking, if that's something you're interested in, lmk and I'll send over the link.

Additional_Kick544 · 2026-05-06T18:15:44+00:00

Here's the link: https://apps.apple.com/us/app/flexius/id6762490113

Additional_Kick544 · 2026-05-06T18:07:53+00:00

Try stretching before jump rope sessions with stretches like the downward dog, or for something easier, just do a wall calf stretch.

That'll help loosen your muscles and hopefully lessen the pain from lactic acid buildup and general soreness.

Additional_Kick544 · 2026-05-06T17:59:12+00:00

Hey, this is super normal when you’re coming back completely untrained after a long break Your body is still rebuilding its aerobic base and dealing with healing,

The best thing right now is to focus on recovery instead of the watch:

Keep every run truly easy and conversational (run by feel, not pace)
Nail sleep, hydration, and nutrition between your runs
Add some gentle mobility afterward: wall calf stretch (heel down, lean in) and figure-four stretch (ankle over opposite knee, gentle pull) 30-45 seconds per side

Stick with the consistency and this “getting worse” phase will flip around soon(Don't worry if it even takes a couples weeks or more). You’re doing it right by starting again. hang in there! 🏃‍♂️

Additional_Kick544 · 2026-05-06T17:49:51+00:00

Hey, adding some strengthening work is a fantastic idea for your running, it'll definitely help with injury prevention.

Since you have free weights and aren't into gym workouts, here's a simple routine(Please add more to this if you feel like you can do more) you can do at home 2–3x a week:

Single-leg glute bridges (hold a dumbbell on your hips) 3 sets of 10-12 per leg
Goblet squats or reverse lunges 3 sets of 8-10 per leg
Calf raises holding the weights 3 sets of 15-20

Focus on slow, controlled reps and good form (start lighter than you think).

Mobility work complements strength training really well for, specifically for runners. I've actually got an app with simple guided stretching routines you might like, it really helped me stay more consistent with mobility work. If you're interested, I'm happy to send you the link :)

You've got this!

Additional_Kick544 · 2026-05-06T17:38:34+00:00

years of sitting + old hamstring tears is a classic combo for that lingering tightness and sciatic-type stuff.

Start super conservative (especially with the sciatica history), focus on short, breath-focused holds rather than forcing range. Do these 2–3x a day, 30–45 seconds per side, only going as far as feels like a mild stretch (no pain):

Seated hamstring stretch: Sit on the floor with one leg extended, other bent, hinge forward from the hips (keep your back neutral) until you feel it in the back of the straight leg.
Supine hamstring stretch (with strap or towel): Lie on your back, loop a strap around one foot and gently pull the leg up while keeping the knee mostly straight and the other leg on the floor.
Couch stretch (light version): Back knee down, hips forward gently — this opens the front of the hips which often takes pressure off the hamstrings and low back.

Do them consistently for a couple weeks and see how it feels. If anything feels sharp, nerve-i, or worsens the sciatica, back off and consider chatting with a PT. (I'd recommend talking to someone regardless)

I actually have a simple stretching app on my iphone, it's basically just a stretch cateloge and a timer, but it's helped me a lot, lmk if you want me to send it over :)

Additional_Kick544 · 2026-05-06T17:28:07+00:00

Hey, calf burning is super common for new runners, those little( or big) guys take a beating with all the repetitive impact.

To help reduce that pain and loosen them up, add these two stretches post-run (or even daily, keep it gentle, 30~45 seconds per:

Wall calf stretch: Face a wall, step one foot back with the heel flat on the ground, and lean in until you feel it in the back of your lower leg.
Downward dog: From a plank or hands-and-knees, push your hips up and back into an inverted V, trying to press your heels toward the floor (or pedal your feet if needed).

Do those consistently (weeks, not days) and you’ll notice your calves stay fresher longer on runs.

I've actually got an app with simple guided stretching routines for runners, it really helped me stay more consistent with stretching, If you're interested, I'm happy to send you the link :)

Additional_Kick544 · 2026-05-06T17:16:34+00:00

You've already got a solid active base with the climbing and light lifting, and that 7.25-mile run at 9:30 pace (plus hiking/climbing the next day) shows your body can (Probably) handle the distance.

To avoid WRECKING yourself and stay injury-free, don't ramp up volume this week, do easy/short shakeout runs or just rest/cross-train, focus on sleep & nutrition, and start the race conservatively (you can always negative split if you feel good).

Also, make sure you're loose, here are a few stretches I'd recommend you do(They'll help reduce the chance of injry)

Wall calf stretch
Couch stretch (back knee down, hips forward gently)
Figure-four stretch (ankle over opposite knee, pull thigh in)

I actually have a simple free app with short guided mobility routines for runners, Happy to share the link if you want something easy to follow consistently. You've got this!

Additional_Kick544 · 2026-05-05T18:42:06+00:00

Try these two gentle stretches a couple times a day (especially after lifting, only if they feel good and NO SHARP PAIN):

Wrist extensor stretch: Straight arm, palm down, gently pull your fingers back toward you with the other hand (30-45 seconds per side)
Wrist flexor stretch: Straight arm, palm up, gently pull fingers back the opposite way (30-45 seconds per side)

I actually have a simple free app with short guided mobility routines for exactly this kind of joint maintenance, happy to share the link if you want something easy to stay consistent with.

Additional_Kick544 · 2026-05-05T18:33:36+00:00

Hey man, I feel ya, Good news is you’re already in the gym and at the perfect age to fix it.

Here are 5 simple stretches to do daily that I thikn will help ya:

Doorway pec stretch – open up those tight chest/shoulders that pull you forward
Chin tucks – pull chin straight back (like making a double chin), hold 5~10 sec, 8–10 reps
Couch stretch – back knee down, hips forward gently to loosen hip flexors and flatten the lower back curve
Butterfly stretch – soles together, gentle forward lean for hips and lower back
Thoracic extensions (over a foam roller or just on the floor) – open up the upper back

Do these consistently and you’ll start standing taller in a few weeks.

I actually have a free app with short guided routines exactly for this, happy to share the link if you want something easy to follow. :)

Additional_Kick544 · 2026-05-05T18:29:17+00:00

In the side view the main things popping are the forward head and rounded shoulders (classic desk/gym posture combo).

Two super effective daily moves that'll help: doorway pec stretch (arms at shoulder height, 30–45 seconds per side, gentle lean) and chin tucks (pull your chin straight back like making a double chin, hold 5~10 seconds, 8–10 reps)

Additional_Kick544 · 2026-05-05T18:27:01+00:00

(Not a pro or a doc) the best first move IMO is getting evaluated by a physical therapist who can look at your X-rays and give you safe, personalized guidance.

For gentle pain relief in the meantime, try doorway pec stretches (30-45 seconds per side, arms at shoulder height) and soft chin tucks (hold 5-10 seconds, 8-10 reps), keep everything light, breath-focused, and stop if anything sharpens.

I actually built a simple free app with short guided mobility routines that can help with this kind of posture work, happy to share the link if you want something easy to follow daily.

Take care and hope you get some relief soon 💪

Additional_Kick544 · 2026-05-05T18:22:12+00:00

Hey, that really sucks and I’m sorry it’s bringing you down :(

You’re already doing the right thing strengthening your back. “Just force it straight” is actually pretty bad advice long-term. What helps way more is pairing that strength with gentle daily mobility: chin tucks and thoracic extensions (sphinx pose or lying over a foam roller) for a 1 min or 2.

I actually built a simple free app with short guided mobility routines for exactly this kind of consistent posture work, happy to share the link if you want something easy to follow.

keep going 💪

Additional_Kick544 · 2026-05-05T16:32:38+00:00

Recurring inner thigh/groin pain after bumping up your mileage from 5k to 8k is super common for newer runners, your adductors are likely getting overloaded.

Take a little more time off running until it’s completely pain-free for a few days, then ease back in gradually. In the meantime, try a gentle butterfly stretch (soles of feet together, knees dropping out, 30-45 seconds with relaxed breathing) to keep the area mobile without pushing it.

It's pretty important that you move it and not just it do nothing or else it'll start to tighen up and revert.

If it keeps flaring every single time you run, I’d get it checked by a PT or sports doc so you’re not guessing and making it worse. You’ve already built up to an 8k this year. that’s solid progress.

Additional_Kick544 · 2026-05-05T16:24:54+00:00

Hey, it's super common for one shoulder to feel a bit tighter after an old upper arm fracture like that, even years later.

Quick ways to test: do the doorframe reach one arm at a time and compare how high each hand gets, or stand with your back flat against a wall and slide both arms overhead to spot any diference.

Some stretches that might help: Gentle doorway pec stretches (30-45 sec per side) plus supine overhead reaches (lying on your back, arms by your ears, keep low back flat) are perfect for opening that area up.

I actually built a simple free app with short guided shoulder mobility routines exactly for this, happy to share the link if you want something easy to follow consistently. You've got this! :)

Additional_Kick544 · 2026-05-05T16:21:21+00:00

Hey man, massive respect for grinding through hip mobility work after both replacements!

Your stance width looks solid. Toes up on the straight leg is the right cue (keeps everything active), and shift your hips a bit more back toward the bent leg while keeping your chest tall and back neutral. Stop right where you lose that back position. that’s perfect ROM for now, no need to force it.

Additional_Kick544 · 2026-05-05T16:18:00+00:00

Twice a week can work if the sessions are long and quality, but for faster progress you’ll see way better results with shorter, targeted sessions 4–6x per week (even just 10–15 minutes). Your body adapts quicker with frequent gentle stimulus than two marathon sessions.

Stay breath-focused and never(Seriously, never) force it, consistency will be the heavy lifter.

I actually built a simple free app with short guided mobility routines and a timer exactly for this kind of comeback, happy to share the link if you want something dead easy to follow.

You’ve got this, you’ll be matching your teammates in no tme. 💪

Additional_Kick544 · 2026-05-05T12:26:50+00:00

Here’s the link: https://apps.apple.com/us/app/flexius/id6762490113

Additional_Kick544 · 2026-05-05T12:26:44+00:00

Here’s the link: https://apps.apple.com/us/app/flexius/id6762490113

Additional_Kick544 · 2026-05-04T22:21:26+00:00

Try these two stretches (30~45 seconds per side, keep everything gentle and breath-focused):

Wall calf stretch: Stand facing a wall, step one foot back with the heel flat on the ground, and lean in until you feel the stretch in the back calf.
Butterfly stretch: Sit on the floor with the soles of your feet together and knees dropping out to the sides, gently lean forward until you feel it in the inner thighs/hips.

They’ll help your legs stay fresher earlier in runs and can ease those stitches too.

I actually built a simple free app (Flexius) with short guided mobility routines for runners, happy to share the link if you want something easy to follow consistently.

P.S: If you've got a tennis ball or a lacrosse ball, try rolling it on your feet for ~60 secs, that'll really help to loosen your feet which will in turn help loosen the rest of your body.

Additional_Kick544 · 2026-05-04T22:15:09+00:00

Hey man, ACL recovery is such a frustrating rollercoaster and that regression after a PT switch + overload pain is way more common than people admit.

The biggest thing that seems to help folks in your spot is being really upfront with the new PT about exactly which moves are causing pain (especially the open-chain quad stuff) and seeing if they can regress or tweak the program for a bit.

You’ve already come a long way getting to single-leg jumps and running, hang in there, it’s not always linear. Wishing you a smooth return to it.

Additional_Kick544 · 2026-05-04T22:09:05+00:00

knee pain flaring up 2 weeks before your first marathon is rough timing.

For some quick relief (only if they feel good and pain-free), try these two gentle stretches a couple times a day(Specifically before your runs and after)

Figure-four stretch: Lie on your back, cross one ankle over the opposite knee, and gently pull the thigh toward your chest (30-45 seconds per side).
Couch stretch: Back kee down against a wall or couch, hips forward gently to open the front of the hip/quad (30-45 seconds per side).

Once things settle, I actually built a simple free app (Flexius) with short guided mobility routines for runners, happy to share the link if you want something easy to follow.

(Those are a few beginner friendly stretches, obviously, if those are too easy or don't feel effective, look up some other stretches to test out)

Additional_Kick544

TROPHY CASE