Cracked it yesterday after straining my calf on a wrm up jog. Am I just too old? No. Just unblanced and broken. I was running in the sling and was just putting too much pressure on the counter balancing side.

AM

Hip extension stretch with internal rotation. Support leg/foot on box. Replicating the movement in a split jerk. Contract relax 2 sets each leg for 2mins a piece

Thoracic mobility work with 2 baseballs working extension of the thoracics. 2 sets of 5mins

PM

3 way hip flexion and external rotation like a squat. Used a box and moved over knee, shin and foot. 2 sets each side of 6 mins each with 2mins in each position

Gastrocnemius and Soleus stretch 2min on each muscle for 2 sets each all contract relax.