Running Series, Part 2: Calf Flexibility

Running Series, Part 2: Calf Flexibility

The Baudry Therapy Center/ BRIO Running Series continues this week focusing on the feet. Last week, we began working on strengthening the feet with some specific toe exercises. You may even be able to see some space developing between your toes when you attempt to separate them. This week, we are going to tackle another very important component – calf flexibility! Calf flexibility will help build efficient running, strong feet and strong calves. Listed below are two exercises to add to your routine.

The Challenge: Running Requires Calf Strength

Toe raises

1. Stand with the balls of your feet on the edge of a sturdy step. Let your heels come below the level of the step until you feel a slight stretch, then lift your heels up until you are on your tiptoes. Start with repetitions of 10-15 for 1-2 sets. The goal is to get strong enough to perform 2 sets of 30 repetitions.

 2. After performing your heel raises stretch out the calves by keeping one knee straight, and bending the other knee allowing the heel of the straight leg to go below the level of the step. Hold the stretch for 20 seconds, repeat 2-3 times each side.

eccentric calf 3. Look for our next running blog next Sunday to learn dynamic stretching techniques for the foot and ankle.

If you missed last week’s article, Running Series, Part 1: The Runner’s Foot, please take a minute to read.