Run Freely:

Donkey Kick Your Way to Better Mobility

Author

Shane Winston
March 18, 2025

Stretch of the Month:

The Donkey Kick

Why It’s Important:

The Physical Therapy in Sport journal found that the iliotibial band muscles highly benefit from keeping your gluteus maximus and medius strong. This stretching exercise specifically targets these areas, helping to keep your IT band injury-free.

How to Do It:

  1. Begin in the kneeling position by getting on all fours and then lowering down onto your forearms so that your elbows are directly below your shoulders. (Think Sphinx)

  2. Keep your knees hip-width apart, back flat and your core engaged.

  3. Shift your weigh onto your forearms and the knee you want to use to stabilize yourself.

  4. Lift the opposite leg up and diagonally outward toward the ceiling, keeping the bent knee at 90 degrees.

  5. Hold for a second once your leg is extended to deepen the stretch. Feeling the stretch along the outer thigh and side of your hip.

  6. Slowly lower your leg back down and repeat for 8-14 reps on one side.

  7. Switch sides and repeat the process for a total of 4 sets.

Tips:

  1. Engage your core to avoid arching your back.

  2. The balls of your feet should be on the floor with your toes flexed.

  3. Rest your forehead on your forearms when lowering to the stretching position.

  4. Breathe deeply and keep your movements controlled.

Credit: Photo by Freepik

Quick Stretching Tips:

  • Dynamic Before, Static After: Use dynamic stretches as a warm-up and static stretches post-run.

  • Stay Hydrated: Proper hydration aids muscle recovery and flexibility.

  • Breathe Deeply: Focus on your breath to enhance relaxation during stretches.

As we wrap up this week’s edition, keep pushing your limits, stay limber, and chase that runner's high!