Target Muscle/s: Calves
Sets & Reps: 10-20 & 5-10 reps
Frequency: As part of your dynamic warm up (or at home / in the office)
During running, the knee needs to be able to pass over the weight-bearing foot. If your calves do not allow sufficient movement in the ankle (dorsiflexion) your body will find another way to get that knee over the foot. The problem is, this alternative method may well lead to issues elsewhere, e.g. in the foot, knee or hip. Given that the calf and Achilles tendon together provide up to 50 percent of the energy for propulsion in running, it makes sense we keep things moving smoothly. This Calf Mobility Warm Up routine is designed to help allow your calves provide sufficient dorsiflexion when running and walking. It can easily be done in the office or at home, and also incorporated into a dynamic warm before a run. The only equipment you need is a chair, desk, bench or even wall to lean on. Make sure whatever you use does not slip when you put your weight on it.
• Ankle Circles: 5-10 reps in each direction, each foot.
• Toe To Heel Push Downs: 10-20 reps in total, alternating feet
• Feet Turned Outwards: 10-20 reps in total, knees travel out.
• Feet Turned Inwards: 10-20 reps in total, knees travel in.
• Straight Leg Rotations: 5-10 reps, feel stretch in weight-bearing calf.
• Bent Leg Rotations: 5-10 reps, feel stretch in weight-bearing lower calf.
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