The calf muscle, also known as the gastrocnemius, is located at the back bottom of the leg. This muscle can become tight especially after activities such as walking and running, which place tension on the muscle. If you do not take the time to stretch your calf you can pull or strain this muscle. In addition, the calf muscle attaches to the Achilles tendon, which is another area prone to injury. By doing some simple stretches after each workout or on a daily basis, you can keep this muscle loose and flexible and avoid many of the common injuries. Many of these stretches will also help to loosen your hamstring muscles too. Another plus: Stretching this muscle on a regular basis can often help to relieve painful cramps.
Standing Calf Stretch
Stand facing a wall and step your right foot back. Make sure your toes are pointing forward and that the back foot is not turned out. Bend your front knee and come into a lunge while keeping the back heel on the floor. Place your palms against the wall for support. Keep the hips underneath the shoulders and do not stick the buttocks out or lean forward. Come into the stretch by lunging forward. Hold for five to ten deep breaths. Release and repeat with the other leg.
Seated Calf Stretch
Sit up straight at the front edge of the chair. Straighten your right leg and place the right heel on the floor. Keep the left knee bent and the left foot flat on the floor. Flex your right foot. The more you pull back on the right toes the deeper this stretch becomes. Keep your back straight and, leaning forward from the hips, bring your chest toward your thighs. Do not round the back or try to reach for the foot as this can strain the low back muscles. Think about reaching out over the leg and lengthening the body. Hold for five to ten deep breaths. Release and repeat with the other leg.
Floor Calf Stretch
Sit up straight on the floor. Extend the right leg out in front of you. Bend the left knee and place the foot on the floor. Flex the right foot and wrap a towel or sheet around the bottom of your right foot. Keep the knee straight and gently pull back on the right toes until you feel a stretch. Relax your shoulders. Hold for five to ten deep breaths. Release and repeat with the other leg.
Wall Calf Stretch
Stand facing a wall. Step the left foot back and make sure the toes are facing forward. Place your right toes and the ball of the foot against the wall. Bend your right knee, lunge forward slightly and press into the wall gently until you feel the stretch. Hold for five to ten deep breaths. Release and repeat with the other leg.
Stair Calf Stretch
Stand on your stairs and hold the railing for support. Have just the balls of your feet on the stairs. Bend both knees slightly and drop the heels down until you feel a stretch. Hold for five to ten deep breaths. A variation on this stretch is to do just one leg at a time.
