Runners often experience tightness in calves, shins, ankles, and feet. Four yoga poses target these areas, promoting flexibility and strength. Start with Downward Dog, which stretches calves and strengthens shoulders and spine. Begin in tabletop position, press palms, tuck toes, and lift hips.
Toe Squat targets feet and ankles, improving muscle and tendon flexibility. Sit on heels, tuck toes, and hold for 30 seconds. Modify by easing forward if discomfort occurs. Half Split stretches hamstrings and calves, with a slight knee bend for comfort. Stand facing a wall, step back, and bend knees for a back calf stretch. Read more culture coverage.
The Bent Back Knee pose stretches the soleus muscle in the calf. Stand with feet together, step back, and bend knees. Hold for 15 seconds, then switch sides. These poses can be done individually or in a sequence for a comprehensive stretch session. Pay attention to body signals and adjust poses as needed. Related: Garmin CIRQA Smart Band: A Screen-Free Fitness Tracker for Runners.
This original Runner World brief is based on reporting from Canadian Running. Visit the source for its complete reporting, context and any later corrections.