We stretch before exercising to reduce the risk of injury, but it is equally important to stretch after exercising too. After doing cardiovascular exercises that require you to jump, lunge, or climb, stretch your Achilles tendons and calves. For a simple Achilles stretch, stand on the balls of your feet on the edge of a step, drop both heels down, and hold for a 10 count.*
For a calf stretch, brace yourself against a wall with your arms stretched out at shoulder height. Then, take a large step back with one leg, and bend your front knee while keeping your back leg straight. Lean forward and push your back heel into the ground for a deeper stretch, switch legs, and repeat.
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Photo | Pre-Run Stretch | Tony Alter | Used under a Creative Commons Attribution License