 Poster: A snowHead
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In my preparation for skiing I have neglected squats a bit. Lots of running (trying to get a 10k in once a week) plus short runs and mountain biking. Problem is I don't like being in the house or gym. 4 weeks to go and thought I'd best bite the bullet and do some squats and calf exercises on edge of steps. I've found I can barely dip down into a squat or step dip because my calf's are so tight! I'm annoyed with myself for skipping the 'boring' stuff now :@ Any suggestions to get the flexibility back?
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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After (and during, if the machines are busy) every exercise session, I stretch my calves using a variation on the touching toes whilst sat down type stretches. Also started to do it mindlessly whilst watching telly etc, and it's made the difference between being 5 inches away from touching toes to being able to touch the ground. Only took a week intensive effort to make a serious difference to be honest. Just be gentle on them and work at it every day. As a by product of that it helps with your back and shoulders too.
Not a doctor or physio, but it works for me 
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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I warm up first; 15 mins on bike and 5 mins fast walk on max elevation on running machine, then do the following:
1. Ball of right foot on a stair, holding 15Kg weight in right hand drop right heel as far as you can and hold for a minute.
2. Bend the right knee and hild for another minute
3. Swop legs and repeat.
4. Leg up on a bar, or anything, about hip height - touch toes, hold for a minute and swop.
5. Stand up straight, pull heel to bum and hold for a minute then swop.
6. Squat on one leg, extending other in front, touch toes on extended leg for one minute then pull toes towards you for another minute, swop.
7. Touch floor ten times, raise toes on something about 2" tall and do it again, then raise heels the same and repeat.
Sorted
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You need to Login to know who's really who.
You need to Login to know who's really who.
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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You'll need to Register first of course.
You'll need to Register first of course.
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The Prostretch is a good tool for helping to stretch your calf muscles, remember to also do the stretches with the knee bent
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Are you wearing trainers? Most people will struggle to squat keeping their heels on the floor if barefoot. As mentioned - warm up and then do some calf stretches, won't take much to get back to your usual flexibility - take a look online for pictures or videos to help if you need it. Usually best also to stretch after exercise, not before.
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Yes, I wear my trainers. I've been doing the stretches mentioned above after my runs and noticed big improvement already.
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FAQ
amazing piece of kit, oh and foam roller your calves too 
