Dry goods | 6 exercises not only strengthen the runner's calf, but also prevent multiple injuries

reprinted from | Running Bible

The importance of calves to running is self-evident. Strengthening calf muscles is something that runners must do. In fact, strengthening the calf muscles is not only to run faster, but also to prevent a variety of injuries, such as Achilles tendinitis, gastrocnemius strain, shin clamp, hamstring or hip injury, and even plantar muscles. Meningitis.

The following 6 exercises are aimed at calves. The first 3 are to make the calf stronger, and the last 3 are to prevent injuries.

1. Walking on tiptoes

Hold a dumbbell in each hand and place your arms down naturally on your sides. Stand on your heels, support your body with your toes, and walk forward for 60 seconds. Make sure you stand upright while walking and don’t bend over. This exercise not only strengthens the gastrocnemius muscles, but also helps improve cardiovascular health.

2. Heel lift

Stand on the wooden box with your two toes and place your hands on your hips. Sink the heel first, then lift it up. The process remains slow, lasting about 10 seconds. Do 3 groups in a row, 15 times in each group. This exercise can strengthen and stretch the gastrocnemius muscles.

3. Enhanced jumping squat

Put in a standing position with your feet slightly wider than your shoulders and your toes slightly outward. Cross your hands in front of your chest, sink your hips back, bend your knees, and assume a squat position. Then exert force with both legs, and leap up into the air. Land on your feet gently and continue to squat. Do 3 groups in a row, 15 times in each group.

4. Downward dog style

First, the limbs are on the ground, the wrist is directly under the shoulder,The knee is below the hip. Move your feet back and assume a high plank position. Then lift the hips up to the highest point, forming an inverted V shape. Hold this position for 10 seconds and do it 3 times in a row.

5. Push wall calf stretch

Stand about a step away from a wall. Take a big step back with your right foot, bend your left knee with your left leg, straighten your arms, and press your palms against the wall. Straighten your right leg. You can feel the stretch of your right calf at this time. Hold this position for 30 seconds. Then change the left leg to practice. Exercises are very suitable for after running and can reduce muscle pain.

6. Foam roller massage

Sit on the ground, put your hands behind your back on the ground to support your body. First put a foam roller under the left calf, lift the buttocks off the ground, move the foam roller back and forth, and massage the left calf muscles. After doing 15 times in a row, change the right leg to practice. Carrying out such a massage after running can relax the muscles and enhance flexibility.