Stretching your Calf Muscles
The foot and ankle are is a very common site for running soreness and pain- remember, it is the area that absorbs that 1st impact with the ground. Flexible, supple, elastic calf muscles can soften the shock and can help prevent injuries such as plantar fasciitis and Achilles tendinitis.
Here are a few stretches that every runner could do after every run. Remember, Dynamic stretches before, static after. Hold two seconds; repeat 10 times on each leg.
Ocnemius (outer calf): Sit with both legs straight. Loop a rope around the ball of one foot and grasp each end of the rope. Flex your foot back toward your ankle and point your toes toward your knee.
Soleus (inner calf): Sit with one leg straight and the other bent. Grasp the bottom of the foot on the bent leg. Keeping your heel on the ground, pull your foot toward your body as far as you can. Be gentle and don’t pull too far too quickly.
Achilles Tendon (attaches heel to calf): Sit with one leg straight and one bent. Bring your heel close to your buttocks. Keeping your heel on the ground, pull your foot toward your body and hold.