Yoga for runners: keep calf muscles supple and springy

Keep injuries at bay, reduce post-run soreness and boost recovery time by adding a few simple calf stretches to your weekly routine. Tight calf muscles are a common issue among runners and can contribute to injuries such as calf strains and Achilles tendonitis. Yoga can help maintain calf muscle flexibility, reducing the risk of injury while keeping calves feeling stretchy. Try these gentle poses post-run.

Standing Forward Fold (Uttanasana)

This pose is a nice deep stretch of the entire back of the legs.

Stand with feet hip-width apart, and exhale as you bend forward at the hips. Aim to keep your back straight as you bring your hands to the floor or to your lower legs or ankles, depending on your flexibility.

Let your head hang heavy, relaxing your neck.

Aim to hold the stretch for 30 seconds to one minute, taking deep breaths the entire time.

Downward-facing Dog (Adho Mukha Svanasana)

Downward-facing dog targets both the major muscles in the calf, the gastrocnemius and soleus. It also promotes blood circulation to the legs, aiding in muscle recovery.

Begin in a tabletop position with your hands and knees on the floor. Tuck your toes under and lift your hips toward the ceiling.

Straighten your legs until you feel a stretch (knees can stay bent) while pressing your heels toward the floor. Spread fingers wide, and press your palms into the mat. Gently press your chest toward your thighs, feeling your spine lengthen.

Hold the pose for 30 seconds to one minute, breathing deeply.

Seated Forward Fold (Paschimottanasana)

Regular practice of this stretch will improve flexibility in the calves and hamstrings, easing discomfort and leading to better running performance and reduced risk of calf injuries.

Sit on the floor with legs extended in front of you, and feet flexed. Inhale to lengthen your spine, and exhale as you hinge at your hips to bend forward.

Reach for your toes, letting hands land on your shins, ankles, or thighs, depending on your flexibility.

Relax your neck, working on keeping your back straight.

Hold this stretch for 30 seconds to one minute.