Running Stretches: Seated Calf Stretches With Towel

Running Stretches: Seated Calf Stretches With Towel


Seated calf stretches with a towel are great for loosening calf muscles, as part of a overall flexibility program for runners.

When I suffered from plantar fasciitis,  seated calf stretches were a critical part of my rehabilitation routine. To this day, I continue to do them to prevent running injuries.  If you struggle from calf tightness, I also highly recommend the ProCalf Stretch by Medi-Dyne as it is my favorite calf stretching device. 

How to Do Seated Calf Stretches

calf stretches for runners

Prior to performing any stretch, it is best to do a light warm-up to “warm” the muscles before stretching them. This can include a few minutes on an exercise bike or treadmill, brisk walking, doing some lunges, etc. but never stretch a “cold” muscle.

  1. 1
    Sit on the floor with both feet extended. You can sit back against a wall to help support your back if needed.
  2. 2
    Place a towel around the upper part of your foot as shown. The towel should be long enough to allow you to keep your knees straight and not put pressure on your back.
  3. 3
    Turn your foot slightly towards the inside (not shown) and gently pull back and hold for 10 seconds.
  4. 4
    Relax and repeat the stretch 10 times, holding for 10 seconds.

Repeat this stretch a couple of times per day, or as needed to maintain loose calf muscles. For proper balance, apply stretches to both legs.

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About the Author Steve Carmichael

Steve is an RRCA / USA Track and Field certified running coach who has helped thousands of runners since 2010. He coaches runners online as well as provides speed, agility, endurance, and strength coaching through his company Run For Performance", in Columbus, Ohio. He is host of RunBuzz Running, a top-rated running podcast with 150+ episodes available for free on all major podcast apps. Steve resides in Lewis Center, Ohio with his wife, kids, and dog.

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