PUBLISHED 11/12/2007
They aren't as large as the powerhouse quadriceps and hamstrings, but the muscles of the lower leg play a big role in your running. The outer calf muscle, the gastrocnemius, runs from above the knee to the ankle, and when it's too tight, it can throw off everything from the thigh to the foot. Some runners think they do a good job at keeping this muscle loose with the classic calf stretch. However, this static stretch puts pressure on the calf, which responds by tightening up. Instead, we recommend the active-isolated toe lift.
Don't do this: Calf Stretch
>>Holding this position puts stress on the lower back and neck.
>>Pressure is placed on the gastrocnemius and Achilles tendon, inhibiting blood and oxygen flow.
>>Gastrocnemius is working to stabilize the ankle and knee.
Do this: Toe Lift
>>Stand in an upright position.
>>Shift your body weight to your left leg.
>>Keeping your right heel on the ground, lift your right foot's toes up and back toward your shin.
>>Hold for a second or two, then release.
>>Do 10 times, each time trying to lift your toes closer to your shin. Repeat on your other leg. Use a tree, bench, or wall for balance if necessary.
>>Back is in natural position, not strained.
>>The tibialis anterior (shin muscle) is contracted, allowing the calf to relax and elongate.
