Eccentric Hamstring Stretch:
- Lying on your back, place a strap or towel around one foot (or place your hands behind your knee, as shown above). While keeping the knee straight, lift that leg into the air until a stretch is felt in the hamstring.
- From there, slowly pull the leg further into the stretch while providing 30 percent to 40 percent resistance. Think of pushing the foot away from your body as you pull the leg up with your arms using the towel or strap.
- Perform once daily, three sets of five reps per side, five to seven seconds of active stretch per rep.
Eccentric Calf Stretch:
- Standing with your toes on the edge of a step and the knee slightly bent, slowly lower your heel down toward the floor. You should feel the stretch throughout the back of the lower leg as your heel moves further toward the floor. Adjust the amount of knee bend to target different areas of the calf muscles.
- Perform once daily, three sets of five reps per side, five to seven seconds of active stretch per rep.
