How To Stretch Calves After Running/Training., by The Supple Strength on YouTube. 1 min.
- Video length
- 1 min
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Walk for 2 to 3 minutes after your run so your breathing settles. Your calves stretch better when they are already warm.
Stand facing a wall and place both hands on it at shoulder height. Step your right foot back about a leg length, keeping the leg straight.
Press the right heel flat into the floor and lean into the wall until you feel a pull in the upper calf. Hold for 30 seconds, then swap legs.
Repeat the same setup but bend the back knee slightly, keeping the heel down. This reaches the lower calf. Hold 30 seconds on each side.
Stand on a step with the balls of both feet on the edge and heels hanging off. Hold the wall or rail for balance.
Lower both heels slowly until you feel the stretch, then hold for 20 to 30 seconds. Rise back up slowly and repeat twice.
Do two to three rounds of each stretch per leg, breathing out as you sink into the position. The whole set takes about 5 minutes.
Tips and common mistakes
Never bounce in a stretch. Small pulses make a tight calf tighten more.
Stop at a mild pull, not sharp pain. If it pinches near the ankle or knee, ease off.
Stretch after your run rather than on cold muscles, or warm up with a brisk walk first.
If one calf is much tighter, give it an extra round instead of pushing harder on it.
Questions
How long should I hold a calf stretch?
Aim for 20 to 30 seconds per position and repeat two to three times on each leg. Holding longer than a minute rarely adds much.
Should I stretch before or after running?
Save the long holds for after your run. Before running, do a few minutes of easy walking or jogging instead to warm the muscles up.
Why are my calves still tight after stretching?
Tightness often comes from hard training, sitting a lot or weak glutes. Stretch daily, add calf raises for strength, and ease off if the tightness lasts more than a few days.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
