Your calf muscles are located on the back part of your lower legs. Calves have an upper portion known as the gastrocnemius, or gastroc, and a lower portion known as the soleus. When these muscles become tight, cramps often develop. You generally get these cramps while exercising or after exercising. To alleviate cramps, you can try several calf-stretching exercises to keep the muscles elongated.
Wall Stretch
The wall stretch targets your gastroc and soleus. To stretch the gastroc, stand facing the wall with your right foot forward and your left foot behind you. Your right foot should be about 12 inches from the wall. Keeping your left leg straight, bend your right knee and lean forward, placing your hands on the wall at chest height. Feel the stretch on the upper part of your left calf and hold the position for 30 to 45 seconds. Slowly release, reposition your feet with your left foot forward and repeat the stretch.
To stretch your soleus, get into the same starting position as the gastroc stretch. This time, bend both knees and lower your butt toward the floor as you lean forward slightly. Feel the stretch on the lower part of your calf on your back leg. After holding the position for 30 to 45 seconds, switch sides.
Towel Stretch
Perform a towel stretch from a seated position on the floor. Sit up straight with your legs extended in front of you. Hold a towel by the ends in both hands. Wrap the towel around the balls of your feet and pull back until you feel a strong stretch in your calves. Hold the stretch for 30 to 45 seconds. You can also do this one foot at a time. To get the best results, perform this stretch with bare feet.
Step Stretch
The step stretch can be done with a stair step, aerobic step or the back of a weight-lifting machine. Place the balls of your feet on the step with your heels hanging over the edge. Slowly lower your heels toward the floor as far as possible so your toes are pointing up. Once you feel a strong stretch in your calf muscles, hold the stretch for 30 to 45 seconds. You can also do this stretch one foot at a time. If you do it this way, make sure you are close to a wall or chair to hold on to for balance if need be.
Downward-Facing Dog
The downward-facing dog is a yoga pose that strengthens the arms, legs and upper back. It's also a calf stretch. Start out by lying on your stomach with your hands under your shoulders and your toes hip-width apart. In a steady motion, lift yourself up by extending your arms, raising your hips toward the ceiling. As you do this, shift your weight backward and try to keep your feet flat on the floor. Your arms, legs and back should all be straight at this point. Your waist should be bent and you should be looking back between your legs. Feel the strong stretch in your calf muscles and hold the position for 30 to 45 seconds.
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