best calf stretches for runners?

A simple foam roller routine for runners running form, words like ‘pace’, ‘gait’ and even ‘cadence’ are now quite familiar. Mention dorsiflexion, though, and most runners will give you a blank stare.

However, dorsiflexion is a crucial aspect of efficient, injury-free running form. It describes the movement at the ankle joint that brings your toes closer to you shin and, if you take your running seriously, you should be able to achieve at least 15 degrees of dorsiflexion on both legs.

Dorsiflexion is the backward-bending motion of your hand or foot, or even of your toes. (Go on – give it a go.) For our purposes, though, we’re chiefly concerned with ankle dorsiflexion. As you’ve no doubt noted, the foot and ankle joint play an important part in running and anything that happens here passes up the kinetic chain, consequently affecting the knee, hip and lower back.

Dorsiflexion plays an important role at all speeds, but it becomes particularly important when you work at higher speeds during interval sessions or tempo runs, for example – and, of course, on race day.

Proper dorsiflexion allows for an optimal foot strike and can contribute to fewer injuries by putting your foot in the best position to absorb the shock of landing. It also contributes to reduced contact time, which has itself been associated with more efficient running.

In fact, a 2023 review published in the Journal of General Medicine review even found that ankle dorsiflexion activates the part of the brain that is responsible for preparing, planning and executing motor functions and visuomotor co-ordination, and increases the activation of your deep core muscles and quads. Reduced dorsiflexion, meanwhile, results in compensatory movements that often, again, lead to injury – especially lower back pain.

One of the main causes of poor dorsiflexion is tightness in your lower-limb posterior chain muscles – chiefly, your calves. Another cause is restricted movement at the ankle, which is often the result of a previous ankle injury. Best wireless headphones.

It is worth noting that genetics can also impact certain types of mobility, such as your dorsiflexion.

Squats

• If you can’t hold a deep squat position without leaning forward or falling backward, it may indicate that you need to work on your dorsiflexion.

Shin pain

• Shin splints are common among those with reduced dorsiflexion.

Plantar fascia pain

• The plantar fascia (the connective tissue that runs along the bottom of your foot) will be affected if you have inadequate ankle movement.

Knee pain

• If your knees have to absorb too much force, they'll start complaining in multiple ways – one common complaint is runner’s knee.

Shin splints how to treat and prevent them.

Isometric dorsiflexion holds

• With your feet hip-width apart, raise your right knee to hip height, with a 90-degree angle at the knee joint. Now, flex your toes on your right foot and hold this position for 30 seconds. Swap legs and repeat three times.

Heel walks

• Raise the front of both of your feet, keeping your heels on the ground. Without locking your knees, walk on your heels for 20m. Turn around and repeat – and aim to do three sets in total. If you do this correctly, you should start to feel a burn in your shins.

Static calf stretches

• causes of hip pain and how to fix the problem 2006 review, static calf stretches can result in a ‘small but statistically significant’ improvement in ankle dorsiflexion:
  • Try the downward dog pose. To do this, place your hands and feet on the ground and keep your arms and legs straight to raise your body while facing forward. Your heels should reach toward the floor as you do so.
  • Or, try a standing calf stretch. For this, place your hands on your hips or against a wall while placing one slightly bent leg forward and extending the other leg behind you with your heel on the ground. Repeat this on both sides.

Therapeautic techniques

• Diathermy is a form of heat therapy traditionally used to improve blood flow and relax muscles and joints – and it has been shown to improve dorsiflexion when done alongside stretching. Applying ice after diathermy can also help to increase your range of motion.

Rick Pearson

Rick Pearson is the senior editor at Runner’s World UK. He’s been with the brand since 2017 and loves testing PB-friendly shoes for on and off road. Rick is a sub-three marathoner and occasionally likes to remind people of this on the Runner’s World podcast, which he co-hosts. He once raced a steam train over 14 miles (he won, narrowly) and a horse over a marathon (he lost, comfortably).