First pull the gastrocnemius muscle at the back of the calf. Runners can start with push-ups, put their arms on the ground, put the back of one foot on the other leg, support their heels and press them hard to the ground, and hold them for 15~30 seconds when they feel traction, and repeat 2-4 groups. ?
Second, the soleus muscle on the back of the calf is pulled. Soleus muscle is named because it looks like soleus muscle. The soleus muscle is located in the back of the calf and deep in the gastrocnemius muscle. Together with gastrocnemius, it is called triceps surae. The traction of common gastrocnemius muscle is not enough for soleus muscle. Stand on your front and back feet, and then slowly squat down until you feel a pulling sensation on your hind legs and calves, lasting 15~30 seconds.
Third, the lateral muscles of the calf are pulled. This action is mainly to pull the peroneal long muscle and peroneal short muscle on the outside of the calf. The fatigue and tension of peroneal long and short muscles are highly related to ankle sprain, so it is very important to relax the muscles outside the calf. This action is unfamiliar to most runners. Sit in a sitting position, with one leg raised, hands on the outside of your feet, so that your feet are slightly turned inward, and then straighten your knees as hard as possible. When you feel the feeling of pulling on the outside of your calf, pull 15~30 seconds.
Secondly, you can do calf relaxation exercise. The relaxation of the back of the calf, using the foam shaft as a sharp weapon for muscle relaxation, can also be fully applied to calf relaxation. Sitting posture, lift your body slightly with your hands, put the calf to be relaxed on the foam shaft, and roll from achilles tendon to knee for 30 seconds, and change to the other side. Relax the outside of the calf. This action can relax the long and short fibula muscles on the outside of the calf. Sitting posture, one leg is placed on the foam shaft, and the outside of the calf is rolled for 30 seconds, and the other side is changed. Relax the front of the calf. This action is to relax tibialis anterior on the front side of the calf. Kneeling posture, hands on the ground, put the front side of one leg on the foam shaft and roll the muscles of the front leg for 30 seconds, which can turn the leg slightly inward to avoid rolling to the bone surface and causing discomfort. ?