? ? After running after the calf stiffness, how to relax the calf? First of all, we can do calf pulling
A, calf rear gastrocnemius muscle pulling. Runners can start position for the push-up position, arms on the ground, the instep of one foot on the other leg, support the heel of the foot to press hard to the ground, when there is a sense of pulling to maintain 15 to 30 seconds, repeat 2-4 groups.
Second, the rear side of the calf flounder muscle pull. Flounder muscle looks like a flounder so this name, flounder muscle is located in the back of the calf, gastrocnemius muscle deep, and gastrocnemius muscle known as the calf triceps, ordinary gastrocnemius muscle pulling action for the flounder muscle pulling in fact is not sufficient, before and after the foot stand, and then slowly squat until the rear leg calf pulling feeling when maintained 15-30 seconds.
Third, the outer calf muscle pulling. This action is mainly to pull the lateral calf fibularis longus shortus muscle, fibularis longus shortus muscle fatigue tension and ankle sprain is highly correlated, so the relaxation of the lateral calf muscles is very important, this action is the vast majority of runners are not familiar with the action. Using a seated position, a leg raised, hands grasping the outside of the foot, so that the foot is a mild inversion of the position, and then force as much as possible to straighten the knee, when you feel a pulling sensation on the outside of the calf, pulling for 15 to 30 seconds.
Secondly, you can do calf relaxation exercises. The back of the calf relaxation, the use of the foam shaft as a muscle relaxation sharp, can also be fully applied to the calf relaxation. Sitting position, hands will be slightly propped up the body, will relax the calf on the foam shaft, rolling from the Achilles tendon to the knee, rolling 30 seconds, change the other side. Lateral calf relaxation, this action can be very good to relax the lateral calf peroneus longus shortus muscle. In a seated position, place one leg up on the foam shaft and roll the entire outer calf for 30 seconds, switch to the other side. Anterior calf relaxation, this move is designed to relax the anterior tibialis anterior muscle on the front side of the calf. Using a kneeling position, hands on the ground body, the front side of the calf on the foam shaft, rolling the front side of the calf muscles for 30 seconds, you can rotate the calf slightly inward, so that you can avoid rolling on the surface of the bone, causing discomfort.