1) Wall Stretch

You can do this stretch against anything you can prop your foot up against. You are going to place your heel on the ground and prop the ball of your foot against the wall you feel is appropriate. Lean your body forward until you feel the stretch. Do this for the duration of time you feel is appropriate to get your proper stretch.  

2) Downward Dog Stretch

Get down on all fours, placing your hand under your shoulders on the ground. How your body’s position right now if very similar to the pushup position. To feel the stretch, keeping your legs straight,walk your feet closer to your arms until you begin to a feel a stretch. The more weight you put on the heel.

 3) Heel on Foot Stretch

You are going to sit on the ground with your legs straight out in front of you. Put one of your legs on top of each other, with the heel of your foot from your top leg put it on top of your bottom foot. You want your top foot slight behind your toes and pull it back, so it causes your foot to bend. With the more pressure applied you will feel more of a stretch. Do this for the amount of time you feel is right and gives you a proper stretch. Then repeat on the opposite leg.

4) Roller

You can do this either sitting or standing, but personally I find this easier to do sitting. You are going to place the roller at the bottom of your calf and roll it up to the top of your calf. The amount of a pressure, and how quickly you roll it is up to you. At first I would recommend going slowly so it doesn’t hurt too bad, and then adjust to going quicker and applying more pressure. There are different types of rollers people such as foam roller, a hard stick roller, and even one with ridges. Once again it is all up to what your preference is. You can buy one on amazon, your local running store, or even Walmart/Target. If you don’t want to go out and buy one you can even use a rolling pin that you cook with.

5) TRX Pulling Calf Stretch

You are going to do this stretch sitting down, and have both of your legs straight out in front of you. With your TRX band, wrap it around your foot, and you are going to want the band placed about on the ball of your foot. Grab one part of the band in each hand and begin to slowly pull on it. The harder you pull the more a stretch you will feel. If you don’t have a TRX band you can do this with a towel, a rope, or any object long enough. Do this stretch as short/long of time you like until you feel stretched out. Then repeat the same steps for the opposite leg.