Using a proper calf stretch is so important for runners. Tight calf muscles are the leading cause of achilles tendon pain and plantar fasciitis. Speed workouts and hill workouts are leading causes of tight calves. One good calf stretch is to lean against a wall with your affected leg in back of your other leg. Here is a picture of this stretch:
When stretching, make sure that you don’t put too much pressure on your calf because this can not only hurt the calf muscle, but the achilles tendon as well. You should only feel a light pull. Additionally, the calf stretch should be held more than a few seconds to ensure that that muscle fibers are actually being lengthened. I recommended holding the stretch for 30 seconds, then rest for 30 seconds, then hold for an additional 30 seconds. This calf stretch method takes time and patience, but it is one of the best ways to loosen a tight calf and obtain relief.
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