Exercises for runners: stretch the calf muscles

I recently had the training, during which I changed a little running technique, resulting in a great burden fell on the sock. While running, it felt pleasant warm burning sensation in the calves. The next day it turned into a pleasant burning hell of delayed onset muscle soreness, and even diligent warm-up and cool down with the emphasis on the calf muscles, performed before and after the run, I was not saved. Walking was not very comfortable, so I had to urgently look for exercises that would help to stretch those muscles and release tension.

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Before offering you a video with the exercises, I want to say that if you have a special massage roller, it is your salvation! Unfortunately, I did not have this - had to do plastic 1.5 liter bottles of cold water.

Video number 1

This is an exercise I did the very first. If you can reach the toe arm, grasp the toes forefinger and thumb and gently pull the sock. But before making these grips, you can warm eggs, alternating between two of the most simple exercises: sock over - sock away.

Video number 2

Video number 3

Video number 4

Video number 5

And the last one tested - dogs pose snout down (Adho Flour Shvanasana) - help the most!