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How to ease tight soleus

I'm slowly starting to increase my running frequency (average distance of 5-7km) after a sporadic couple of months with injury. I'm noticing that my calves are always sore and very tight/pumped when ...
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Cramps in calves

I did Fascia Stretching Technique 7 the day before yesterday on a calf machine. I however got really bad pain in my right calf, and today it seems as if I'm dragging my leg and unable to work ...