A word on stretches…
A stretch is designed to lengthen muscle tissue to allow for a greater range of motion. In order to do this, the holds for a stretch need to be a minimum of 2 minutes. Holding for only 20-30 seconds will not get the job done.
Lacrosse ball foot rollout
Sit at the edge of a chair with a lacrosse ball or similar object under one foot. Place pressure down onto the ball and roll out the muscles along the bottom of your foot. Apply as much pressure as is comfortable but do not push to cause pain. If you need to increase the amount of pressure to get a good stretch you may perform this standing to put more weight through the foot.
Suggested program: Roll out each foot for 2 minutes, complete 1-2 times per day on each side.
Foam roller calf release
Sit on the floor with the legs extended out in front of you using your hands to stay upright. Place the foam roller at the base of your calf right above the achilles and cross the other leg over top for added pressure. Slowly turn your leg side to side until the area is less sore, then shift the foam roller up a few inches and repeat. Perform 5 spots moving up your calf then switch sides.
Suggested program: Roll each side about 2 minutes moving spots every 10 reps, complete 1-2 times per day on each side.
Standing calf stretch
Begin standing facing a wall, place the front of the foot against the wall with the heel on the ground. Place the other foot 1-2 feet back from the wall. With your hands supported on the wall lean forward keeping the knee straight until you feel a comfortable stretch. Repeat on the other side.
Suggested program: Hold this position for 2 minutes on each side. Perform 1 time per day.