Hi Everyone,

Week 2 of Kickass is well and truly underway, this workout is tough and can be a shock to the system but ye are all working hard, so well done.  As they say no pain no gain, we know some of you are suffering from sore calf muscles so we have put together some tips  and a list of excercises for you to do. Keep the Head up now everyone and let's KICKASS!

10 Ways to Stretch Tight Calf Muscles Check List 

Never force a stretch or perform it if it causes pain.  Note, though, that while pain is to be avoided, in order for the stretch to be effective, a certain sensation of mild discomfort – that feeling of being stretched – is to be expected.  It’s important you stay alert so that you can distinguish the difference between the two.

When you get into a stretch – and you begin to feel the stretch sensation described above, it’s important to HOLD THE STRETCH for at least 20-30 seconds, breathing smoothly and concentrating on trying to let the muscle(s) relax.  To stop the stretch before any sense of release takes place is like ending a run as soon as you begin to break a sweat; you haven’t provided the impetus needed for the body to make the positive changes and adaptations you’re seeking. ·

If time permits, I highly encourage you repeat the stretch 2-3 times.  You’ll often find that with each repetition, your muscles will feel a little more receptive to the stretch than the previous time.

Consistency is extremely important.  Choose a schedule for your stretching and stick to it.  I recommend some form of stretching at the end of your workouts, plus one “lifestyle” stretch session each day.  By “lifestyle stretch session,” I mean either five minutes of stretching at your stairs just before bed, or a gentle warm-up stretch first thing in the morning, or a five-minute stretch “breather” at the office during the day.  It doesn’t take long but a daily intervention such as this can seriously do wonders to your overall mobility.

Generally, it’s best to save most of the stretching for after your workout, since stretching is primarily a tool for helping the muscles to elongate and recover from intense activity.  However, light, short-duration stretches can be incorporated into the warm up, to limber up the lower leg and help you start your workout with full range of movement, which in itself can help prevent injury and excess tightening.

Finally, make sure your muscles are warmed up before you stretch.   Sample Stretching Excercise