Although any two fitness experts are unlikely to agree on exactly how and when you should stretch, there’s a general consensus that flexibility training is important for proper body mechanics and injury prevention. The American Council on Exercise advises including stretching as part of your warm-up process before every workout, stretching after five to 10 minutes of brisk activity to get your blood flowing.
Stretching your calf muscles, the large, powerful gastrocnemius and the smaller, inner-calf soleus, helps reduce your risk of developing a cramp while swimming. The greater calf flexibility that comes from regular stretching also allows you to exert more force when swimming, whether with or without fins.
Outside the Pool
Step 1
Stand with both feet on a raised, stable block or step.
Step 2
Slide your right foot back until your heel hangs off the edge of the step. Bend your left knee slightly, keeping your right leg straight. You should feel the stretch in your calf as your right heel drops toward the ground. Because your right leg is straight, this stretch focuses on the gastrocnemius muscle.
Step 3
Hold the stretch for 15 to 30 seconds, breathing normally.
Step 4
Bend your right knee slightly, but not as much as your left knee. Your right heel should still point toward the ground at an angle, but as you bend your right knee you should feel the stretch move into a different part of your calf. Bending your knee shifts the focus to the soleus muscle.
Step 5
Hold this stretch for 15 to 30 seconds, breathing normally.
Step 6
Repeat Steps 3 through 5 for your left foot. According to the American Council on Exercise, you should repeat the stretch a total of two to four times for each foot.
In the Pool
Step 1
Stand in the shallow end with both feet on the pool bottom. Bend your left knee and shift your right foot back, right leg straight.
Step 2
Press your right heel against the pool bottom. You should feel the stretch in your right calf. Breathe normally as you hold this stretch for 15 to 30 seconds.
Step 3
Bend your right knee slightly, keeping your right heel on the pool bottom. You should feel the stretch shift from your gastrocnemius to your soleus. Hold this stretch for 15 to 30 seconds, still breathing normally.
Step 4
Repeat Steps 2 and 3 for your left foot, then repeat again for a total of two to four stretches on each leg if possible.
