Runner Recovery

Press the back heel down with toes forward and lean into the wall.

Keep your back leg long and heel grounded. Move only far enough to feel a steady stretch through the calf.

Bend the back knee slightly while keeping the heel down to target the lower calf.

Stay close to the wall and keep the back heel grounded. The stretch should sit lower near the Achilles.

Drive one knee toward the wall while keeping the heel planted.

Track the knee over the toes and keep the heel heavy. Move in and out of the range with control.

Place one shin against a wall or couch and lift the torso gradually.

Pad the back knee if needed. Squeeze the back glute lightly and stay tall through the chest.

Set up a comfortable pigeon shape or use a reclined figure four if your hips prefer it.

Choose the version that lets you breathe. Keep the front shin comfortable and avoid twisting the knee.

Loop a strap or towel around one foot and extend the leg toward the ceiling.

Keep the bottom leg relaxed. Bend the lifted knee slightly if that helps the stretch feel smoother.

Cross one leg behind the other and lean the hips gently to the side.

Reach tall and shift the outer hip away. Keep the knees soft and the pressure light.