THE ATHLETE’S PRAYER FOR LOOSE CALVES

This maneuver is a big improvement upon the usual method of stretching calf muscles.

STARTING POSITION:

• standing (not leaning), hands against a wall or a post at shoulder height
• feet pointing straight-forward

Bring one foot back behind you. Gradually place weight on the toes of the foot behind you.

• the knee of the front leg bent
• head in line with the torso (not looking at the wall or looking down)
• about two-thirds (2/3) of your weight on the foot behind you

1. Push the wall to send more force through your foot.
   • Gently grip the floor with your toes.
2. Gradually ease the toe grip so your foot lowers ˝ inch or so.
   Feel your toes relax.
3. Grip the floor with your toes and push the wall, again.
4. Ease the grip and sink.

   Repeat the cycle of contracting and relaxing until your heel touches down.
   Aim so your heel touches the ground squarely (on neither the outside nor inside edge).

5. When you are down, sink into the ground and let your foot go soft and spread.
6. Wiggle your toes.
7. Repeat.
8. Walk. Observe differences between the feet.

Switch sides and repeat.

VARIATIONS:

Turn your heel:

• out
• in

As you do, feel the effect in the arches of your foot.
Turn the heel to find a cramp in your calf and work in that position to relieve it.

Repeat as desired.

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