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MSD Manual

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Runner's Stretch

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