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Following up on Frank Allen's last installment of "Play Better & Hurt Less: Preventing Calf Injuries" - here's a quick video demonstration, including verbal guidance, for how to properly stretch your upper calf muscles (the gastrocnemius).
Regularly stretching these muscles will lower your risk for injuries such as calf strains, Achilles tendinitis, plantar fasciitis, hip flexor strains and even lower back pain.
I recommend performing each stretch daily (most beneficial first thing in the morning but not necessarily immediately before playing - see my "Active Warm-Up" video for a great pre-play warm-up).
Dosage: 3-4 repetitions each leg for 30 seconds each repetition.
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