I recently started running and my right calf muscle is very sore. What is a good stretch for my calf muscles? Nothing I do seems to sufficiently stretch these muscles.

--ella

Ella, you may just be getting used to the tightening up of your calf and hamstring muscles, which is a natural consequence (if you want to call it that) of running.

If you wear heels a lot during the week, or have in the past, your calf muscles will have gotten shorter over time. This could also contribute to the soreness you're now experiencing.

To stretch the upper portion of your calf:

1. Stand at arm's 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 lean into the wall by moving your hips forward.
5. Keep your feet flat -- don't let your heel come off the floor.

You should now feel a stretch in the calf of the back leg. If the stretch feels too intense, move your back foot a little closer to the wall. If it doesn't feel like much, move your foot farther away from the wall.

Remember: You initiate the stretch by pushing your hips toward the wall. Your back knee 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, start out with the same positioning. Bend your back knee while continuing to keep your heel flat. Hold for 10-30 seconds and change legs. Your calf may be sore, but all of your other leg muscles are getting tighter from the running as well. You must also stretch your hamstrings, quadriceps, gluteus and lower back.

You should get a hold of 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.

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