Ask Brandy & Russell a Question

The first thing I’d do is have a trainer do a postural analysis: You’d be barefoot, and do a squat exercise 10 times while the trainer looks at you from all sides. He or she might spot postural problems with your feet or calves that you can then work to correct. The trainer can also teach you SMFR, which is shorthand for Self-Myofascial Release. Myo refers to muscle, and fascia to the tissue that surrounds muscle fibers. The technique is similar to deep muscle massage and can be used to relax your calves.

I’d also try foam rolling to release tension and increase mobility there.

Yeah, definitely get a foam roller. If you haven’t seen one, they’re about 8 inches long and they’re dense, like a rolling pin. Ask your gym if they have one or get one at a fitness store. You can find them online at 24hourfitness.com, too.

Here’s what you do: Sit on an exercise mat with your hands braced behind you, your shoulder blades down, and your feet stretched out in front of you with a foam roller under both ankles. Contract your abs, point your toes upward, and raise your buttocks off the mat. Then roll the foam roller up your calves to right below your knees, and roll it back down to just above your Achilles tendons. That’s foam rolling. You can also do static stretching—which is the kind of stretching where you’re not moving.

One simple stretch: Stand in front of a wall with both feet on the ground but one stretched behind you. Bend your forward leg at the knee and lean your body into the wall, so that the calf muscle of your back leg is elongated. Hold. Then switch legs. Also, there are really no machines you need to avoid.

I agree, all the machines are fine. But remember, a really good shoe is important, too—and I don’t just mean your workout or running shoes. If you’re wearing high heels all day, you’re constantly stressing and shortening your calf muscles. And that isn’t good.