This morning I went out for another run barefoot. The last few weeks I cut back as my right heel was hurting — I felt it was indicative of an inflammation on my Achilles tendon and my chiropractor — Dr. Karen Santini at The Greater Rochester Chiropractic Office (30 Allens Creek Rd.) agreed. She used a cortisone ultrasound application and suggested I add calf muscle stretches. In a brief search I couldn't find a description (or pictures) of what she had showed me, so I'll have to explain.
She said there are two calf muscles: the gastroc (or, more formally, the gastrocnemius) and the soleus. To stretch the gastroc muscle, stand on a stair or step. Put one foot backward so your toes and part of the ball are on the edge of the step. Keep your calf relaxed as you shift your weight backward onto that foot, allowing your heel to drop below the level of the step. To stretch the soleus, put one foot on the next step as before with the heel hanging off. Keep your calf relaxed as you shift your weight forward onto that foot, allowing your heel to drop below the level of the step.
I gave it a go and it seems the run went fine — if I did shorten it to 15 minutes or so.