Table: Runner's Stretch - Merck Manuals Consumer Version

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Runner's Stretch

If you get a muscle cramp in your calf you can stretch the muscle by using your hand to pull your foot upward or by doing a runner’s stretch:

Stand with one leg in front of the other with both heels touching the ground
Place your hands on a wall for balance
Gently bend the knee of your front leg until you feel a stretch in the back of your other leg
Hold this stretch while you count to 30, then relax and straighten the knee of your front leg
Repeat the knee bend and stretch for a total of 5 times (for each leg)
Switch so that your other leg is now in front, then repeat the knee bend and stretch again

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