The main thing you need to be concerned with is not encouraging the tightness in your calf that is causing the PF to begin with. Unless the PF is really bad, you should be fine to workout as normal with an appropriate warm-up and cool-down routine. If you do a workout and finf the PF is extra sensitive the next day, then you definitely overpushed. I would stick to the bike and the elliptical (as long as you stay flat-footed). I am going to post some pics of proper foam-rolling that would be an excellent warm-up and then some stretches that will be good to finish with. DO NOT DO CALF RAISES!<br><br>
To warm up:<br><img alt="" src="http://www.ptonthenet.com/images/exercises/flx_77_peroneals_1.jpg" style="border:0px solid;"><br><b>Preparation :<br></b>
<ul><li>Position yourself on your side with elbow under the shoulder, opposing hand placed in front of the body and opposite leg bent forward to help stabilize.</li>
<li>Position the roller on the peroneals (lateral gastroc/soleus region).</li>
</ul><b>Movement :<br></b>
<ul><li>Activate the core/glutes by bracing and squeezing.</li>
<li>Raise the hips upwards increasing the pressure on the lower calf.</li>
<li>Roll in either direction until a “tender point” is found, hold on that point until you feel the tenderness release by approx 75%.</li>
<li>Muscles are 3 dimensional, so don’t just roll in the same plane-up & down. You are allowed to move across the peroneal also.</li>
<li>Don’t continually roll back and forth quickly, this will antagonize the muscle and have the opposite effect we are looking for.</li>
<li>Stop on the tender point until tenderness eases.</li>
</ul><img alt="" src="http://www.ptonthenet.com/images/exercises/flx_41_self_myofascial_relse_gastroc_1.jpg" style="border:0px solid;"><br><br><b>Preparation :</b>
<ul><li>Place foam roll under mid belly of lower leg.</li>
<li>Cross left leg over right leg to increase pressure (optional).</li>
</ul><br><br><b>Movement :</b>
<ul><li>Slowly roll calve area to find the most tender area.</li>
<li>If a tender point is located, stop rolling, and rest on the tender point until pain decreases by 75%.</li>
</ul><br><br><br><br><br>
To cool down:<br><img alt="" src="http://www.ptonthenet.com/images/exercises/f_32_straight_leg_calf_alone_rope_1.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/f_32_straight_leg_calf_alone_rope_2.jpg" style="border:0px solid;"><br><b>Movement :<br></b>
<ul><li>Dorsiflex foot as far as possible.</li>
<li>At this time pull back on rope to intensify stretch.</li>
<li>Hold for 1-2 seconds and repeat.</li>
</ul><img alt="" src="http://www.ptonthenet.com/images/exercises/f_36_standing_calf_raise_leaning_agnst_wall_1.jpg" style="border:0px solid;"><br><b>Movement :<br></b>
<ul><li>Draw your lower abdomen inward toward your spine.</li>
<li>Keep rear foot flat, with foot pointed straight ahead. DO NOT ALLOW THE REAR FOOT TO CAVE INWARD OR ROLL OUTWARD.</li>
<li>Next, bend arms, move chest toward the wall, and shift pelvis forward.</li>
<li>Avoid rounding forward.</li>
<li>Stop movement when slight tension is felt and hold for 20-30 seconds, repeat for 2-3 reps.</li>
</ul>
