PopSugar

Stretch It: Calves

FitSugar — Fri, 28 Sep 2007 04:00:00 -0700

Tight calves can be an unwanted side effect of such opposite activities as running or wearing high heels. Many people neglect stretching their calves! Since you have two layers of calf muscles, you need to do two stretches to ensure you are reaching both.

So try these stretches after your next run or after a night of dancing in your Jimmy Choos.

First Stretch: Gastrocnemius

Place your hands on a wall, or if you are outside, on a tree!
Step your right foot back, bending the left knee (don't let the knee bend forward past the ankle).
Keep your right toes pointing straight ahead (people tend to turn their toes out to the side) and reach your heel into the ground.

Hold for 30 seconds

Second Stretch: Soleus

Continue to keep your hands on the wall, but move your right foot in three to four inches.
Bend you right knee slightly and really anchor your right heel.
Shift your weight over your left foot and keep reaching down with your right heel to increase the stretch.

Hold for 30 seconds

Repeat both stretches on the left side. Stretch each side two to three times.

Fit's Tips: It is important to do these stretches in the above sequence. You need to stretch the bigger calf muscle before working deep to the soleus. Both these stretches are great for preventing plantar fasciitis.

Foot & Ankle Institute

Portable stretch: Calves

FitSugar — Thu, 16 Nov 2006 12:05:00 -0800

Looking for inconspicuous ways to stretch when you're waiting for the bus, standing in line or riding the elevator? Well here is a "portable" stretch - a stretch you can take with you wherever you go.

While standing, straighten your leg out to the front or the side, depending on where you have room. Then flex your toes, pulling them back toward your knee. Hold for 10 seconds then switch legs. Repeat a couple of times or until the bus comes.

You can do this stretch wearing any shoe and if you like to wear heels this is a great way to keep your calves from getting tight.

Stretch It: Calves

FitSugar — Fri, 11 Apr 2008 09:30:00 -0700

The calf muscles get worked from just about every activity, from wearing killer heels to running. It pays to know multiple ways to lengthen tight calves and here are five of my favorite stretches.
Source

View Slideshow ›

Wear Heels? Stretch These Muscles

FitSugar — Mon, 19 Mar 2007 04:00:05 -0700

We all know that high heeled shoes are pretty, and pretty bad for your body. Yet, we all end up wearing them sometime or another - a big meeting, a wedding, or almost everyday.

Basically the height of the heel pushes the weight of the body forward which interferes with your balance. The body likes to be in equilibrium so many muscle groups work harder to maintain your balance and keep you upright. Much of this muscular work occurs in the lower back since the lumbar curve get exaggerated while wearing heels. This exaggeration in the the low part of the spine affects the hip flexors in the front of the body. Plus the poor overworking calves get tight too after a day in high heels.

Since I know many of you still wear heels daily especially with Fab tempting us almost daily with the new shoes of Spring. I wanted to show you all some stretches that can help a girl out after a day in heels - if I can't scare you out of wearing them, at least I can help you feel better after a day in them. So check these recuperative stretches out, there's 2 options for you to try for each tight body part.

Low Back Stretches

Child's Pose

Squat in the shower

If you don't like to stretch in the shower, do this stretch on dry land.

There are two more body parts to stretch, so read more

The hip flexes the muscles that move your thigh bone toward your torso, can also get tight from wearing heels. You might feel the tightness when you try to stand up after sitting for long period of time, right where you legs start at the bottom of your torso.

Hip Flexor Stretches

Lunge

Psoas Stretch with Roller

If you don't have a foam roller you can try this with a yoga bolster.

Because the heel is lifted by the increased height of the shoe the calves get tight too. They can become chronically tight from wearing heels regularly, so try these stretches on for size. You can also do a Downward Facing Dog.

Calf Stretches

Hold up the Wall

Kiss the Wall

Fit's Tip: I say print these out and tape to the inside of your closet door...it'll help remind you to lengthen those short and tired muscles.

How Can I Prevent Shin Splints?

FitSugar — Fri, 09 Mar 2007 03:00:00 -0800

Chances are, if you are a runner, you've experienced the pain of shin splints. It basically refers to the condition called Medial Tibial Stress Syndrome (MTSS).

When you overwork the muscles in the shin, the muscles exert a great amount of force on the shin bones (tibia and fibula) to keep your foot, ankle, and lower leg stable. This excessive force can partially tear the tendons away from the bone (the tibia, which is the one on the inside of your leg). Shin splints aren't caused by running, but rather by the impact force associated with it.

Here are some tips to prevent shin splints.

Before going out for a run, warm up and do some gentle calf stretches, which will prevent injury.
If you are new to running, start off slowly. Too much too soon will cause shin splints or other injuries.
Along the same lines, if you've taken a break from running, gradually work your way up to where you were.

There's plenty more tips, so read more

Avoid running on hard surfaces like concrete whenever you can.
Avoid running on uneven surfaces - it makes your tendons work harder to stay balanced and keep your bones stable.
Avoid running downhill if you can - try running on a diagonal instead of straight down. You can also try doing the grapevine down the hill. Imagine you are Rocky practicing your foot work.
Run with correct posture - don't lean forward or backward as you run, make sure your toes are pointing forward and not out to the sides.
Wear sneakers specifically made for running - they have extra support and shock absorbers.
Your sneakers should fit you well, keeping in mind whether you have high, low, or no arches, or wide or narrow feet.
Get a new pair of sneaks every every 350-550 miles. Use the twist test to see if your kicks have had it.

Fit's Tips: If you are experiencing shin splints, don't run through the pain. You need to rest, apply ice to reduce inflammation, stretch, and rehabilitate your lower legs first. If you choose to run with shin splints, you could further injure yourself.

Here are some great stretches for your shins and calves to help prevent shin splints.

View 4 Photos ›

Do You Stretch in Public?

FitSugar — Thu, 05 Nov 2009 03:47:00 -0800

I am a busy woman with tight legs and have found waiting for the elevator is a great time to stretch my calves. I have been known to stretch my quads on the subway platform, and my back at the airport.

Stretch It: Towel Foot Stretch

FitSugar — Thu, 29 Oct 2009 15:00:09 -0700

If you think about it, your feet take a lot of beating, from pounding the ground when running, to walking all over the city, to wearing high heels. They carry the weight of our entire bodies, so take time to give them some TLC. This stretch will target the muscle in the soles of your feet, but will also stretch your calves.

To learn how to do this stretch keep reading

Get It Up, Your Heart Rate, That Is: Hill Repeats

FitSugar — Fri, 25 Sep 2009 09:00:25 -0700

Love it or avoid it, running hills is simply great conditioning. After exerting yourself to climb hills, running in the flats will feel easy. Once you begin tackling hills, they will be less intimidating.

Find a hill in your area, and use map my run to figure out the percentage of the grade by clicking on the "show elevation" button. Find a hill with a medium grade of about five to six percent.

Warm up at an easy jog for five minutes, then pick up the pace and keep running for five more. Use this time to wend your way to your designated hill.
Maintain your comfortable running pace, and climb the hill for 30 seconds. Slowly jog or walk to starting point and repeat four more times. On the last two reps, pick up your pace for the last 15 seconds.
Now run uphill, maintaining your moderate running pace for three 60-second runs. Slowly jog or walk back to your starting point.
Run fast for 15 seconds uphill twice, slowly jogging or walking to return to your starting point.
Cool down with 10 minutes of easy running.

Afterward, be sure to stretch your calves, shin muscles, quads, hamstrings, glutes, and hip flexors. Oh, and if you like running, join my RunningSugar to meet like minded sugar users.

Strike a Yoga Pose: Quarter Dog

FitSugar — Tue, 08 Sep 2009 08:00:51 -0700

If you love the way Downward Facing Dog stretches out your hamstrings, calves, and lower back, but don't love the wrist pain the pose can cause, then here's a variation to try. With your forearms on the ground, the quarter dog variation takes the weight out of your hands and wrists. Even though this pose seems relaxing, it's not as easy as it looks. This pose will not only intensely stretch the backs of your legs, but it's also a workout for your arms, shoulders, and upper back.

Sanskrit Name: Catur Svanasana
English Translation: Quarter Dog Pose
Also Called: Dolphin or Puppy

To learn how to do this pose read more.

Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into Downward Facing Dog.
Spread your fingers wide and lower your forearms to the mat. Check to make sure you're creating a straight line between your elbows and middle fingers. Try to straighten your legs and lower your heels toward the ground as much as you can. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of the mat.
Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.

Show Your Running Knees Some Love

FitSugar — Mon, 10 Aug 2009 09:00:26 -0700

Running as a convenient form of cardio may be the bee's knees, but it can leave my knees aching. Although studies have found there is no connection between running and an increased risk for arthritis, there are some easy ways to show your knees some love.

Stay flexible: Tight hamstrings or quads can prevent the knee from going through its full range of motion, which can negatively impact the soft tissues that work the knee. Hamstrings can get especially tight for runners, and here are five easy ways to lengthen the muscles in the back of your legs. Don't forget to stretch your quads postrun, as well as your calves. Tight calves can create knee pain as well.

Keep reading for three more tips.