Effective Calf & Hamstring Stretches

It is important to engage in hamstring and calf stretches before running.

Properly stretching the hamstring and calf muscles is critical before engaging in any type of exercise or physical recreation. Stretching these major muscles of the leg will increase flexibility and prevent injury.

Simple Stretch

Start an effective hamstring and calf stretching regimen by sitting on the floor with both legs straight out in front. Bend one of your legs and bring it toward your chest, grabbing onto the ankle for support. Hold for five seconds and repeat with the other leg.

Hamstring Stretch

Lie flat on your back. Grasp the back of one thigh with both hands and pull it toward your chest, allowing the leg to bend. Slowly straighten the leg. Hold for five seconds and repeat with the other leg.

Calf Stretch

Lean against a wall, using your palms for support. Bring one leg slightly back and press your heel against the floor. Position the other leg in a comfortable, bent position. Keeping your back straight and your heel against the floor, slowly lunge forward with the front leg until you begin to feel the calf muscles stretching. Hold for five seconds and then repeat with the other leg.

References

• The Stretching Institute: "Piriformis Syndrome and Piriformis Muscle Stretches"
• HalHigdon.com: "Five Fantastic Stretching Exercises"

Resources

• FitnessHealthZone.com: "Leg Stretch Exercises To Make Your Leg Muscles More Active!"