Calf stretches are one of the most important stretches you can perform before walking, running or sprinting. Your foot is the first body part to apply force and touch the ground when you walk, run or sprint, so it needs to be ready to perform at its peak. (Learn how to train your calf muscles.)

Before any workout, you should stretch your Achilles tendons, gastrocnemius muscles (upper calves) and soleus muscles (lower calves). Taking the time to stretch your calves will also reduce your chances of getting plantar fasciitis, which causes severe pain in the bottom of your foot when you walk or run.

I recommend adding the following calf stretches into your daily exercise program to stretch these critical areas to improve your performance and prevent injury.

Toes Walks

• Stand tall with your arms bent and hands on your waist
• Raise up onto your toes
• Walk slowly for ten yards on your toes
• Rest and repeat

Heel Walks

• Stand tall with your arms bent and hands on your waist
• Raise your toes off the ground
• Walk slowly for 10 yards on your heels; raise your toes up toward shins
• Rest and repeat

Tennis Ball Roll

• Stand tall with your arms bent and hands on your waist
• Place a tennis ball under your foot and apply pressure
• Slowly roll the ball back and forth under your foot
• Perform for a minute on each foot