Calf-stretching equipment helps you bend at your ankles, drawing your toes and your shin bone toward each other, elongating the two primary muscles at the back of your lower leg: your soleus and your gastrocnemius. The soleus lies under your gastrocnemius and is better stretched when you bend your knees while using calf stretching equipment. Your gastrocnemius is primarily stretched with your knees straightened and is the more visible calf muscle. You can buy such equipment online or occasionally find it in your local gym.
Slant Boards
Slant boards are contraptions with a base and a platform angling upward. The angles may be fixed or may be adjusted from small to larger angles depending on the flexibility of your muscles. Such boards are designed to place your entire foot or both feet on the platform. Adjustable boards are effective at improving the range of motion at your ankle because you can increase the degree of stretch by increasing the angle of the board. There are also slant boards made with soft material to stretch your calf muscles simultaneously at vertical and lateral angles. Slant boards are typically made of wood, but you will also find some made of metal or plastic.
Extreme Calf Machine
The extreme calf machine uses a narrow platform suspended between two bases of support. The suspended platform moves when you bend your ankles, bringing your shin bone toward your toes, increasing the stretch on the calve muscles. Increase the intensity of calf stretches on this machine by using your body weight to weigh-in on one leg at a time. Be sure to hold on to an immovable object for balance.
Pro-Stretch
This is a rocking calf stretcher made of wood or plastic. The pro-stretch comes in a single-calf or double-calf version. The benefit to the rocking motion is you can easily roll into a greater stretch by dropping the heel of your foot or feet closer to the floor. Additionally, you can bring your body weight more forward to increase the load on the calve muscles. If you travel often, this apparatus takes up very little space compared to slant boards and the extreme calf machine.
Stretch-out Strap
A stretch-out strap is used primarily in the seated position with one leg or both legs extended in front of you. You simply place the strap along the base of your toes with your fingers anchored in the loops and pull. The stretch-out strap has multiple loops along the length of the strap providing various levels for you to pull from. Also, the strap takes up the least amount of space compared to the other calf stretchers. Finally, you can use these straps to not only stretch your calves, but to stretch your entire body.
Everyday Equipment
Specific calf-stretching equipment is quite beneficial if you are recovering from injury to the lower leg or if your calves cramp-up often. Aside from such circumstances, you can effectively stretch your soleus and gastrocnemius at the corner of a wall, at the edge of a treadmill, at the base of a bench press, or on the edge of a sidewalk. Place your heel on the floor and your toes on the wall or metal post and lean forward. If using the edge of a treadmill or sidewalk, place your toes at the edge and allow your heel to drop toward the floor. First, keep your knee straight to stretch the round gastrocnemius then bend your knee to stretch your soleus.
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
