The two main muscle groups in your calf are the gastrocnemius and soleus, muscles that are easy to strain from overwork or not enough loosening up before exercise. In addition to the calf muscles, you have the Achilles tendon and soft tissue and muscles that support your ankle. Calf and lower leg exercises can strengthen all of those areas to better support your weight and movement.
Squats
Squats are an exercise that works several muscle groups in your legs, including the calves. According to Georgia State University's Department of Kinesiology and Health, squats are usually performed by lifting a weighted bar, but if you have never done squats before, check with your doctor, trainer or physical therapist. Depending on your overall health and availability of equipment, squats could be just as effective using a broomstick or no weights at all. The goal of a squat is to keep your back straight as you go through the motions. You should be holding the bar behind you, just below your shoulders, with one hand on each side and your elbows at a near-90-degree angle. Tense your stomach muscles to help you keep your back straight, focus your eyes forward and inhale. As you inhale, slowly bend at your hips, which makes you stick your buttocks out behind you. Bend your knees and lower yourself down so your knees are directly above your toes. Exhale and slowly bring yourself back up to the upright position, keeping your back straight at all times. Your physician or trainer can tell you how many repetitions you should perform for each set.
Lunges
A lunge is another exercises that stretches out and strengthens your lower leg muscles as well as your upper hamstrings and quads. People who have knee problems may want to modify a lunge and instead do a supported standing calf stretch. Stand up straight, keeping your feet about a shoulder's width apart. Take a big step forward with your lead foot, which can be either foot because you'll do two sets of this stretch to work on each leg. Keep your other foot planted on the floor. Your lead leg knee will be bent at a 90-degree angle, but your knee should not extend past the tip of your toes. Your planted leg will be slightly bent at the knee to help support this posture. Hold the position for a count of three before pushing off with your lead leg to return to an upright position. If you cannot withstand the knee pressure of this stretch, do a standing calf stretch to build lower leg muscle. Hold your hands flat against a wall as if you were pushing to prevent the wall from falling over. Your lead leg will be slightly bent at the knee, but not as sharp an angle as in the lunge. Your back leg remains straight; you'll feel a pull in your calf muscles to let you know you are doing the stretch correctly.
Calf Raises
Calf raises develop both the gastrocnemius and soleus muscles, can loosen up a tight Achilles tendon and stretch out a painful fascia, the band of tissue than runs across the sole of your foot. Use a staircase in your home to do a calf raise. Stand on one step, facing upstairs so that your toes and the front half of your foot is on the step and your heel and back part of your foot is hanging off the step. Raise yourself onto your toes, keeping your knees straight and using your fingertips on the bannister for balance. Hold to a count of three and return to the neutral position. Sports Injury Bulletin suggests between 40 and 60 repetitions of this exercises for calf strain rehabilitation.
Towel Stretch
The towel stretch is performed sitting down and can help you develop your calves and strengthen the muscles and ligaments around your ankles. Sit with your legs straight out in front of you. Loop a towel around the bottom of the foot you will work on first. Hold one end of the towel in each hand and gently pull the towel toward your body, keeping your knee as straight as you can. University Sports Medicine, affiliated with the University at Buffalo School of Medicine, explains that the towel stretch should not hurt. It you feel pain during this stretch, ease up on the amount of pull from your towel so that you gently stretch the calves without discomfort.
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