Stretch your calves

How to Stretch Your Calves

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Stretching your calf muscles is essential to prevent injuries if you're going to be doing just about any of vigorous activity. Stretching your calves is also an excellent way to help treat plantar fasciitis, also known as heel spurs.

Steps

1. Warm up. Get your muscles ready to be stretched by walking around a bit or taking a brief, easy jog.
   
2. Stand facing a wall, telephone pole or other straight, sturdy support.
   
3. Place your hands flat on the wall at chest level. Your arms should be about shoulder-width apart.
   
4. Put one foot slightly behind you, keeping that foot flat on the ground.
   
5. Move your other leg slightly forward and gradually lean in to the wall. Bend the knee of your front leg as necessary, but try to keep the knee on your back leg straight, and keep both feet flat on the ground. You should feel the stretch in the calf of your rear foot. Make sure you're really stretching the muscle, but don't overdo it.
   
6. Hold the stretch position for 10-15 seconds. Breathe deeply and rhythmically.
   
7. Stretch the other leg in the same manner.
   
8. Repeat as desired.
   

Tips

• You can stretch both calves at the same time by keeping both legs straight and even with each other while leaning forward. Many experts recommend doing one leg at a time, however, as you can then focus on making sure each leg is adequately stretched.
  
• As with any physical activity, it's important to be well-hydrated when stretching. Have a bottle of water at the ready.
  
• Stretch before working out and after for best results.
  

Warnings

• Keep your movements slow and fluid. Quick, jerky movement may cause you to pull a muscle or aggravate other injuries. Take it easy, especially if you haven't stretched in a while.
  

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