We had an incredible time at this year’s Knowle Fun Run — one of our favorite community events in the Solihull calendar. Our team from The Chiropractors was there with a stall full of energy, free resources, and health tips to support local runners and their families.
Helping Runners Warm Up and Cool Down Safely
Running is a fantastic way to stay active, but without the right preparation and recovery, it can take a toll on the body. That’s why we handed out free runner stretch guides, showing simple, effective stretches to do before and after your run.
Here are the 6 essential stretches we shared on the day:
Before Running (Dynamic Stretches):
Use dynamic stretches to gently warm up your muscles and joints, improve circulation, and prepare your body to move.
- Leg Swings – Loosens hips and hamstrings
- How: Swing one leg forward and back, then side to side.
- Why: Loosens up hips, hamstrings, and glutes.
- Walking Lunges with Twist – Activates hips and core
- How: Lunge forward, twist your torso towards the leading leg.
- Why: Warms up hips, quads, and core.
- High Knees – Boosts circulation and warms up hip flexor
- How: Jog in place, lifting knees towards chest.
- Why: Boosts heart rate and activates hip flexors and lower abs.
After Running (Static Stretches):
Use static stretches to relax tight muscles, support recovery, and reduce stiffness.
- Standing Quad Stretch – Releases tension in the thighs
- How: Pull one foot behind to your glute while standing.
- Why: Stretches the front of the thigh
- Hamstring Stretch – Supports recovery and flexibility
- How: Sit or stand, reach towards your toes with a straight back.
- Why: Relieves tightness in the back of your legs.
- Kneeling Hip Flexor Stretch – Helps open tight hips and reduce strain on the lower back
- How: Kneel on one knee, gently push hips forward.
- Why: Releases tight hip flexors common in runners.
Stretching is a simple tool, but when done consistently, it can help reduce the risk of injury, improve mobility, and keep you running stronger for longer.
Why We Tested Grip Strength
We also brought along a grip strength tester, which was a fun and informative way to show how strength and nervous system function are linked. While grip strength might not seem like a top priority for runners, studies have shown it to be a useful general indicator of overall muscle health and coordination — especially as we age.
Chiropractic care often involves looking at how well the nervous system communicates with the body. Strength, balance, posture, and even grip can give us clues about your body’s ability to function optimally.
Supporting Meningitis Now
Beyond helping with movement and injury prevention, we were proud to stand with Meningitis Now to raise awareness of meningitis symptoms. Quick recognition can save lives, and we were grateful for the chance to help spread their message to the local community. Karen from our reception team even dressed our skeleton up! We Love Connecting with the Community.
As chiropractors in Solihull and Sutton Coldfield, we love being part of events like this. They give us the chance to meet local people, share helpful advice, and support a healthy, active lifestyle — whether you’re training for your next run or just out enjoying the day.
If you’re dealing with niggles like back pain, neck tension, joint stiffness or running injuries, we’re always here to help with a friendly, professional approach. We focus on improving function, posture and movement — so your body can perform at its best, both on and off the track.
Thanks again to everyone who visited our stall — and a huge congratulations to all the runners! We’ll see you at the next event.
Our Chiropractor Annie Sawyer talking to some lovely resident’s
Our Chiropractor Tom Cloke with his mother and long standing patient who had just completed the race.
