Transitioning to low-drop shoes should be gradual, and static stretching after training is key. To stretch your soleus and Achilles tendon (and reduce the risk of tight plantar fascia), use the “Burrito Roll” stretch: Stagger feet about two feet from a wall: place a rolled towel under your leading big toe. Press hands against wall and hold for three minutes each foot, five days a week. Jay Dicharry, M.P.T., director of biomechanics at Rebound Physical Therapy, says to allow 10–12 weeks for results.
Copyright © 2013 Weider Publications, LLC, a subsidiary of American Media, Inc. All rights reserved.