By Lisa Snow
New York City personal trainer

If you have calf, ankle, or foot pain, the first step is to get it diagnosed by your doctor.  Even if it seems like a minor irritation to you, it could be symptom of something more serious.  If you are diagnosed with an actual injury, you will need to work with a physical therapist, chiropractor, or doctor — not a trainer — until you get medical clearance to exercise.  If the exam shows the ankle is just stiff and tight, but there is no injury, it might be a great time to sign up with a personal trainer who is experienced in corrective exercise.

If you got it checked out and they found no injury — or if there was an injury, but you have finished physical therapy and been discharged — you can begin some simple moves on your own.  Here are two stretches that may help:

Downward Dog (full body stretch with a focus on the calves, ankles, and feet)

Get onto your hands and knees on a yoga mat or other non-slippery exercise mat.  Lift your knees up, so you are on your hands and feet, with straight arms, straight legs, and a straight back.  Allow your heels to sink as low as they can go pain-free — do not force them to the floor if it causes pain.  Hold this pose for 20-30 seconds (or several deep breaths) before gently returning to the floor.

Foam Rolling (stretching and self-massaging the calf)

Sit on a comfortable mat, with feet out in front of you.  Place the foam roller under your calves, just below the knee.  Lift your tush off the floor, putting the weight into your hands.  Slowly roll the foam roller back and forth from just below the ankle to just above the knee.  Continue to breathe normally — do NOT hold your breath!  Then set the tush back on the ground to end the stretch.  If this already feels tight or painful, do not attempt more advanced versions.  If you don’t feel any stretch or pressure here, you can try rolling one leg at a time, which is much more challenging.