Stretches

Foam rolling the calf

• Roll a foam roller over your calf muscles from the knee to the ankle.
• Spend 1-2 minutes on each side to relieve tension.

Gastrocnemius stretch

• Stand with the ball of your foot on an elevated surface, keeping your leg straight.
• Lower your heel to stretch your calf muscle.
• Ideally, use a wall for support.
• Hold the stretch for a few seconds, then switch sides. Repeat eight times.

Soleus stretch

• Place your hands against a wall and step one foot back, bending both knees.
• Feel the stretch in the lower part of your calf.
• Hold for 20-30 seconds, then switch sides.

Exercises

Gastroc calf raise

Perform this exercise in a controlled manner—avoid explosive movements and don’t stretch to the maximum range. Focus on smooth, steady execution. Adjust the intensity based on how fatigued your calf feels, and most importantly, don’t overstrain it.

• Stand upright with your feet shoulder-width apart.
• Raise your heels, come up onto your toes, and hold for 2 seconds.
• Repeat 10-15 times.

Soleus calf raise

This exercise is the same as the previous one, but with the difference that you perform it with bent knees.

• Stand with your knees slightly bent.
• Raise your heels while keeping your knees bent.
• Repeat 10-15 times.

By regularly performing these exercises and stretches, you can strengthen your calf muscles and reduce the risk of injury. If you experience severe pain or persistent discomfort, it’s advisable to consult a physiotherapist for further treatment.

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More info?

• How runners can become powerhouses (part 1)
• How runners can become powerhouses (part 2)
• The risk of injuries starts in your head

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