PUBLISHED 03/07/2007
HEEL/TOE WALK: Walk across a room with your forefoot off the ground. Then walk back on your tiptoes. These exercises will strengthen your compartment muscles. "When these muscles are stronger, they can withstand more stress," Schneider says. "You want to build up these muscles so that they--and not the bone--take the brunt of the impact of running."
SEATED CALF RAISE: The gastrocnemius is easy to target with standing calf raises. But you won't reach the soleus, unless you work the calf with a bent knee. You can do that with seated calf raises using a machine at the gym (or by sitting in a chair, and putting some resistance like a dumbbell on your lap). Raise the weight up to a count of three, but then lower it slowly to a count of five to really work the muscle.
COMPARTMENT STRETCH: Standing up straight, bend one knee and bring your heel toward your glutes (like a classic quad stretch). But instead of grabbing your ankle, hold the top of your foot. "Holding your foot is the key to stretching the compartment," Dr. Rouzier says.
