Diet & Fitness 

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Soothe sore calf muscles

Your calf and hamstring muscles may be naturally tight from running, and once you get used to this activity they may not feel as sore. And if you wear heels a lot during the week, or have in the past, your calf muscles will have become shorter from constantly being contracted. This could also contribute to the soreness you're now experiencing.

To stretch the upper part of your calf:

1. Stand arms-length from a wall and place your hands on the wall at shoulder level, palms flat, fingers straight up.
2. Step back with one foot, keeping your hands on the wall.
3. Move your other foot forward, bending that knee.
4. Keep your toes pointing straight ahead and both of your heels flat on the floor.
5. Lean into the wall by moving your hips forward.

You should now feel a stretch in the calf of your back leg. If the stretch feels too intense, move your back foot a little closer toward the wall. If you’re not getting a deep enough stretch, move your foot further away from the wall.

Remember: You start the stretch by pushing your hips toward the wall. Your back leg should be straight, and your feet should be flat. Hold the stretch for 10-30 seconds without bouncing. Reverse the positions of your feet and stretch the other leg. Repeat the stretch a couple of times for each leg.

To stretch the lower part of your calf (the soleus) and the connection to your Achilles tendon, do steps 1 through 5. Then, bend your back knee while continuing to keep your heel flat. Hold for 10-30 seconds and change legs.

Don’t focus only on your calves. Your other leg muscles (hamstrings and quadriceps) as well as your gluteus (buttock muscles) and lower back muscles should be stretched as well. Check out Stretching by Bob Anderson (Shelter Publications) or Sport Stretch by Michael Alter (Leisure Press) to find out about stretching all of the muscle groups involved in running. Both are available on www.amazon.co.uk.

Why not chat to other iVillagers about exercise on the Love Your Body message board. Take a look at some of the LIVE discussions happening now on the board:

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