Stretching your calves is essential if you want to avoid getting hurt during any type of activity that requires muscular effort. Stretching the calves is also a great way to treat plantar fasciitis, also known as heelitis.
Steps
Step 1. Warm up
Prepare your muscles to be stretched by walking a little or taking a quick and not too pretentious jog.
Step 2. Stand in front of a wall, pole or any other type of stable, straight support
Step 3. Place your hands on the wall at chest level
Your arms should be as far apart from each other as your shoulders are from each other.
Step 4. Put one foot behind the other, keeping it firmly on the ground
Step 5. Move the other leg slightly forward and gradually lean towards the wall
Bend the knee of the leg forward if necessary, but try to keep the other knee straight, and bring both feet completely on the ground. You should feel a strain in the calf of the leg held back. Make sure you stretch the muscle well, but don't overdo it.
Step 6. Hold the position for 10-15 seconds
Breathe deeply and in rhythm.
Step 7. Switch legs and stretch the other muscle
Step 8. Repeat the stretch if you want
Advice
- You can stretch both calves at the same time if you keep both legs straight and in the same position as you lean forward. However, experts recommend doing it only one leg at a time, because you can focus more and better on each one.
- Stretch before training and even after for best results.
- As with any physical activity, it is very important to be well hydrated when stretching. Always keep a bottle of water with you.
- Each person has their own limits in physical exertion. You will need to know your own limits when stretching and make sure you don't hurt yourself by trying too hard. Remember: your health is the most important thing in physical activity.
