What are some good streches?

Question

I have recently started to exercise a bit more, mainly by jogging/running. I've noticed that I get shin splints just after a little bit of doing either, and it also hurts my calf muscle too. Can anyone suggest some good streches for me to do before jogging?

Answer 1

Well shin splints occur from your main calf muscle dominating all those little muscles around your bone. To help that and to prevent it from happening again, make sure to do a lot of calf raises. These strengthen all your calf muscles and also help warm up the calf muscle.

To stretch the calf muscle, you can do a couple of different stretches. You can get into a push up position on the ground with one leg, and push the heel back and down onto the ground. Feel the stretch along the back of your calf and knee. Then switch legs. You could also stand up against a rail or fence with posts about a foot or a foot and a half away. Put one foot up against the post with the heel on the ground, and sort of sit into it until you feel the pull on the back of your calf and knee. These should loosen up your calves before you run.

Muscles sometimes tighten up due to deficiencies in diet, too. Try to take in more potassium. Bananas are the healthiest way to get more potassium in your diet without all the other extra sugar and yucky stuff found in orange juice or other 'sources' of potassium. If you eat a banana an hour or two before you run, your muscles won't be as prone to tightening up.

Have fun exercising! Running is awesome!

Answer 2

I always recommend the book Stretching by Bob Anderson. It's a classic. You probably can get it at your local library.

http://www.amazon.com/gp/product/0394738748/002-4340010-1751209

For shin splints, try this exercise. Sit in a chair. Place a towel in front of you on the floor (tile or wood floor is better than carpet.
Place your feet so that your heels are on the floor but your toes are on the towel. Now pull the towel towards you by repeatedly curling and straightening your toes. When you've scrunched the towel up as much as you can, flatten it out and do it again.

Answer 3

anything that has to do with yoga and pilates will stretch you alot