Normally, when you think of a muscle contracting, it is the concentric phase or shortening of the muscle that comes to mind, as in the upward movement of a bicep curl. The opposite of a concentric contraction is known as an eccentric contraction, or the muscle actively lengthening phase. Eccentric calf exercises stretch the Achilles tendon as well as the attached calf muscles, the soleus and gastrocnemius.
Wall Calf Stretch
Stand facing a sturdy wall with both hands placed shoulder width apart, at chest height. Place one leg in front of the other and lean against the wall with both arms extended straight out in front of you. Your front knee will be bent while your back leg is straight. Press the back heel down and back until you feel a stretch in the Achilles area. Slowly bend the back knee without letting the heel leave the floor. Hold for 60 to 90 seconds and change legs. After holding the stretch on both legs, repeat for two more sets of 30 to 60 seconds.
Resistance Band Eccentric Calf Exercise
This exercise is done from a seated position and can be performed using a resistance band, a towel or a belt. Sit down on the floor with one leg bent with foot on floor and the other leg extended straight out in front of you, toe flexed up towards the ceiling. Place the band around the ball of the foot with equal length of excess band on each side. Slowly pull the band back towards you so that your foot is flexing toward the shin. Press the toe back to start for one complete repetition. Perform three sets of 10 repetitions and change to the other leg. For maximum benefit try not to let your heel leave the floor when pulling the ball of the foot back.
Step Heel Drops
To perform this exercise, stand with the front half of your feet on the edge of a step. Keep one leg straight as you slowly lower one heel as far as it will go down past the step. Raise back up until your heel is even with the edge of the step. Lower and return for 15 repetitions and switch to the other heel. Try two or three sets of 15 repetitions on each leg. In order to prevent muscle strain, perform the movement slowly and never bounce the stretch.
Slant Board Stretch
Place a slant board up against a wall. If you have an adjustable slant board, start with the lowest level. Stand on the board with both feet as you lean forward holding onto the wall. Hold the stretch for 60 to 90 seconds, rest and raise the board to the next level and repeat the stretch. After performing the stretch at the highest slant, lower the board back down to the lowest level and stretch for one more set of 60 seconds.
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