Before you start any kind of a workout, it's a good idea to stretch your muscles. Stretching gets the muscles warmed up and increases blood flow to the area, which may help prevent muscle injury later on. For running or sporting activities, it's especially important to stretch your calves and the arches of your feet to prevent muscle strain. Calf and arch stretching not only prepares your muscles for activity but also helps prevent muscle soreness after your workout.
Basic Calf Stretch
Stand with your feet about 12 to 18 inches from the base of a wall. Lean forward, placing the forearms against the wall while keeping the feet flat on the floor, suggests Women's Heart Foundation. Place your left foot closer to the wall, so that your toe is almost touching it. Keeping the right leg straight, heel planted into the floor, press the hips forward toward the wall.
You should feel a good stretch along the back of the right calf. Don't jerk or bounce, and keep the toes of your feet pointed toward the wall while performing this exercise. Hold the stretch for about 10 seconds and then return to your starting position. Repeat on the other side.
Sitting Band Calf Stretch
Sit on the floor, legs stretched in front of you. Wrap an exercise band, tie or towel around the balls of your feet, grasping the ends firmly in your hands. Sitting tall, elbows at your sides, gently pull the band toward you. Your toes should be facing the ceiling, knees very slightly bent. You want to flex the foot as if you're trying to point your toes toward your knees, suggests Runners World. Hold that stretch for about 10 seconds and then release. Repeat.
Arch Stretch Press
The arch tendon in the foot is also called the plantar fascia, the point of first contact for joggers or runners. Place your left foot ahead of the right, as if you're taking a step. With your weight placed on the left leg, lift the right heel off the floor, pressing the ball of your right foot into the floor while you lift the heel as high as you can. Hold that position for several seconds. Release and then step forward with the right foot and repeat the stretch on the left foot.
Arch Toe Flex
Stand close to a wall, your left foot against the baseboard. With weight balanced in the right leg, place the ball of your left foot on the base of the wall or a stair, keeping the left heel on the floor. Your toes should be bent, facing upward, while the heel remains on the floor, leaving a space beneath the ball and heel of the foot. Hold that stretch for about 10 seconds and then switch sides and repeat.
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