Stretching those calfs…...The muscle that can get you

The foot and ankle region is a common site for running pain –after all, it's the first point of impact. Elastic, flexible calf muscles can soften the shock down below, helping prevent injuries such as plantar fasciitis and Achilles tendinitis. These stretches are part of the Wharton's Performance Model, a strength and flexibility foundation-building method for runners. Stretch after every run: hold two seconds; repeat 10 times on each leg.   
Gastrocnemius (outer calf): Sit with both legs straight. Loop a rope around the ball of one foot and grasp each end of the rope. Flex your foot back toward your ankle, toes toward your knee. 

 

 

Soleus (inner calf): Sit with one leg straight and the other bent. Grasp the bottom of the foot on the bent leg. Keeping your heel on the ground, pull your foot toward your body as far as you can.    
Achilles Tendon (attaches heel to calf): Sit with one leg straight and one bent. Bring your heel close to your buttocks. Keeping your heel on the ground, pull your foot toward your body.   
Remember to drink plenty of water and have fun with exercising!