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Thank you Jun 07, 2007 16:38:21 (GMT -05:00) Eastern Time (US & Canada) Jun 09, 2007 00:00:00 (GMT -05:00) Eastern Time (US & Canada) No (click here to learn more about
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The lower leg may be a simple muscle-and-bone structure, but it does more than just connect your knee to your feet. The calf helps propel us forward, while the shin serves as a pillar of support and stability. Keeping them healthy and strong is key to running well.
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When runners make the time to strengthen and stretch, they tend to focus on the biggies--hamstrings, quadriceps, glutes--while neglecting the smaller muscles of the lower legs. All runners will benefit by working these moves into their routines, but if you're currently experiencing any lower-leg pain, consider them essential.
WALL STRETCH: Stand with your hands against a wall with your left foot approximately two to three feet from the wall. Keep your left leg straight, your right leg bent, your feet pointed straight ahead, and heels on the ground. Hold for 10 to 30 seconds, switch legs, repeat two or three times, and switch sides. It’s best to do this stretch several times a day; stretching only postrun may not be enough to loosen really tight calves.
FOAM ROLL: Rolling your calf over a foam roller after running can help break up microadhesions--where muscle tissue sticks to the outer fascia--that cause pain. Sit on the floor with your right calf on the roller. Cross your left leg over your right, resting that ankle on your right shin. With your elbows or hands supporting you, lift your glutes off the floor. Slowly roll your right calf along the roller. Repeat on your left leg.
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