The most crucial stretch for walkers: avoid tendon and foot injuries with this move - Fitness - Brief Article

STRETCHING ISN'T JUST FOR RUNners. Walking exerts one and a half times your body weight onto your lower legs and heels, says Susan Johnson, Ed.D., vice president and director of education and certification at the Cooper Institute, a health and fitness research and education group in Dallas. Stretching your calf muscles before and after you walk is one of the most important things you can do to protect yourself from injury; you'll also prepare your Achilles tendons and the connective tissues in the bottoms of your feet to handle the pressure better.

To stretch your calf muscles properly, follow these tips, says Johnson:

Warm up. Walk for a few minutes to get the blood going in your muscles.

Lean Into It. Stand facing a wall an arm's length away with your feet parallel and hip-width apart. Lunge forward with one leg and place your palms on the wall just above shoulder height. Lean your upper body close to the wall. Keep the knee of your extended leg as straight as possible and don't bend at your waist. You should feel mild tension in the lower part of your calf.

Hold It. Remain in this position for 10 to 20 seconds. Repeat the stretch on your opposite leg. Do this twice before your walk and twice after.

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