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During a long run, the muscles swell and become overloaded. If the muscle fascia cannot stretch sufficiently, the pressure in the tissue increases. Disturbances of the blood circulation and pain can result from inflammatory reactions.
As a precaution, the fascia can be kept smooth by rolling it out with the BLACKROLL®. In addition, regular calf stretching helps to reduce tension in the muscles. The following exercises can help.
Place the BLACKROLL® LOOP BAND over your feet. Bend one leg so that the band is slightly stretched over the instep of your foot. Now pull your toes towards your body so that you can feel your shin muscles working. Repeat the movement 15 to 20 times and then switch sides.
Start upright and place the ball of your right foot on the BLACKROLL® MINI FLOW. Lean forward by shifting your weight so that you feel a stretch in your calf muscles. Hold this position for 10-20 seconds while breathing calmly. Only stretch as far as it feels good. Then switch sides.
Start sitting. Bend your left leg and place your right leg extended on the BLACKROLL® SLIM. Support yourself with your hands next to your buttocks. Lift your buttocks and roll out the calf area by bending your left leg and slowly extending it. Turn your right foot in and out to reach the entire calf muscle. Stay on the hot spots for about 15 seconds. Then change sides.
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