Calf pain is generally caused from cramps and muscle strains that take place when muscle fibers get torn. The knees are hinge joints that move forward and backward in what is known as extension and flexion. According to the Mayo Clinic, overuse, a sharp blow to the knee, awkward landings and degeneration from aging all contribute to knee pain. If you have pain in your calves or knees, you may help alleviate it with corrective exercises.
Towel Stretch
When you have calf pain, you need to avoid ballistic movements and stretch the muscles in a slow and controlled motion. A towel stretch is one such exercise that achieves this. While sitting on the floor with your legs straight in front of you, wrap a towel around the balls of one foot, grab the ends with your hands and carefully pull backward until you feel a good stretch in your calf. After holding for approximately 30 seconds, release and switch sides. For a variation, perform this stretch while lying on your back and lifting your leg in the air.
Leg Raise
When you have knee pain, the idea is to subtly strengthen the muscles around the knee without causing excess pain or stress on the joint. A leg raise does this from a seated position in a chair with your feet together. Carefully lift your right foot, then raise your lower leg as high as possible by bending your knee. Hold this position for a full second, slowly lower your foot and repeat. After doing a set of reps, switch sides.
Soleus Stretch
The soleus is the bottom portion of the calf muscles. To focus on this area, place your right foot on a chair, grasp the backrest for balance and lean forward. As you do this, keep your left leg straight and right foot flat on the chair. Feel the stretch on the lower back part of your right calf. After holding for 20 to 30 seconds, release and switch sides.
Leg Curl
Leg curls subtly work the hamstrings found on the back of the thighs right above the knees. While sitting in a chair, lift your right foot off the floor and bend your knee so your lower leg moves backward. Go as far as possible, hold for a full second and move your leg forward. After doing a set of reps, switch sides.
Downward Facing Dog
Downward Facing Dog is a yoga pose that stretches the calves, hamstrings and upper back all at the same time. To do this exercise, lie on your stomach with your hands under your shoulders and toes together. In a smooth and steady motion, lift yourself off the floor, fully extend your arms and move your hips toward the ceiling. As you do this, push your weight back onto your heels and try to flatten your feet on the floor. Your body should now be at an angle and your arms, back and legs should all be straight. Hold this position for 30 to 45 seconds.
