From the clinic: Stretching

Stretching and range of motion exercises are fundamental to a successful cardiorespiratory program. There is evidence that indicates that flexibility training contributes to enhanced muscular relaxation improved range of motion, improved muscular balance, enhanced speed of movement and reduced recurrence of injury.
Here are some stretches:

Piriformis Stretch

The piriformis muscle can be very troublesome and cause symptoms of sciatica including pain radiating down the leg. Stretching this muscle will keep it supple and prevent it impinging on the sciatic nerve. Lay on the floor on your back and cross the right ankle over the left knee Grip the thigh of your left leg and pull the knee towards you, lifting the foot off the floor Pull the knee further towards you to increase the stretch Hold for between 10 and 30 seconds    Outer Hip Stretch Stretching the muscles of the outer hip such as tensor fascia latae and also the Iliotibial band can be effective in treating runners knee. Lay on the floor on your back Cross the right foot over the left knee, keeping the right knee bent Use your left hand to pull the right knee across your body Hold for between 10 and 30 seconds    Plantar Fascia Stretch Stretching the fascia which runs under the arch of the foot can be a useful part of treatment for plantar fasciitis. Sit on the floor with the knee bent and the heel on the floor Pull up on your toes to stretch the arch of the foot Hold for between 10 and 30 seconds