The calves bear a lot of weight. Standing, walking, running, climbing stairs – the calves are in action. It’s no wonder they get tired and tight. Even while sitting or lying down, the calves can grow stiff as fluids pool in the feet and calves. Tightness can turn to spasms, cramps, and painful charley horses, especially if the body becomes dehydrated or potassium-deficient. Stretching the calf muscles relieves tightness, cramping, and swelling. It is important to stretch the calves before and after exercise to prevent injury. It is also important to stretch the calves after sitting, standing, or walking for long periods of time to prevent swelling and tightness. Stretching immediately before bed may help prevent charley horses for those individuals who are prone to their occurrence.
Standing Wall Calf Stretch
Step 1
Face a wall, standing approximately an arm’s length away. Place the palms of your hands on the wall.
Step 2
Keep your heels flat against the floor, and your body straight from heel to head. Lean into the wall, placing your forearms and forehead against the wall.
Step 3
Hold the position for 20 to 30 seconds. Then, stand up straight.
Lunge Wall Calf Stretch
Step 1
Remain facing the wall, and approximately an arm’s length away. Place the palms of your hands on the wall.
Step 2
Lean your torso toward the wall as you step your right foot back and place your entire right foot on the floor. The distance you step back depends upon your height and flexibility. You can make your stance wider if you do not feel enough stretch, or more narrow if you feel too much tension.
Step 3
Keep your right knee straight and your right heel pressed into the floor as you bend your left knee slowly. When you feel a stretch in the right calf, stop and hold the position for 20 to 30 seconds.
Step 4
To stretch a little lower in the calf, bend the right knee slightly, keeping the right heel on the floor. Hold this position for an additional 20 to 30 seconds.
Step 5
Step forward with your right leg and repeat steps 1 through 4, stretching your left calf.
Toes To Wall Calf Stretch
Step 1
Stand upright with a straight back, approximately a half- to a full arm’s length away from the wall.
Step 2
Place the toes of your right foot on the wall and the heel of your right foot on the floor.
Step 3
Keeping your right leg straight and hinging at the ankle, lift your left heel off the floor, and press the entire front side of your body in toward the wall.
Step 4
Hold the position for 20 to 30 seconds. Slowly lower your left heel back to the floor. Repeat steps 1 through 3, stretching your left calf. To also stretch the bottom of the foot, do this stretch without shoes.
Things You'll Need
- wall
