How to Stretch to Prevent Calves From Hurting During a Run

Running involves constant repetitive motion, so it̵7;s no wonder that up to 70 percent of runners develop injuries every year. One of the muscle groups that is susceptible to pain is the calf. Often runners complain that they experience calf pain while running. You can prevent some of this pain by keeping your calf muscles flexible.

Instructions

• 1

  Stand with your hands against the wall. Step back so that you are leaning forward and one leg is in front of the other. Keep both your feet fully on the ground and lean further forward until you feel a stretch in the middle of your calf. Hold the stretch for 15 seconds and repeat on the other leg.

• 2

  Remain in position with your hands against the wall but this time bring both your feet together. Lean your hips forward and bend your knees slightly until you feel a stretch in your calves. Stay in this position for 30 seconds.

• 3

  Stand on the edge of a step or curb with your heel hanging off the back. Hold on to a railing or wall for support and slowly lower your heel toward the ground. Keep your knees straight. Pause when you feel a gentle stretch and hold that position for 30 seconds. Bend your knees slightly to stretch your lower calf. Hold this position for an additional 30 seconds.