The calf complex consists of two muscles, the gastrocnemius and the soleus. The gastroc is the large muscle visible on the back of the leg just under the knee. The soleus is in front of the gastroc, and it tapers down the leg to form the Achilles tendon. When the calf muscles become tight, you are prone to suffer a strain or similar injury. The first line of treatment for an injury is rest. This especially holds true if it is more severe. Once you are able to walk on your foot without pain, the next thing you need to do is keep your soleus lengthened through stretching. By stretching the soleus, you will also stretch the gastroc and Achilles tendon, further preventing future injury.
Wall Stretch
The wall stretch is performed with your feet in a staggered position. While standing about an arm's reach from the wall, split your foot position so your injured leg is behind you and your uninjured leg is in front. Place your hands on the wall at about chest-height, bend both knees to lower your body and lean forward slightly. As you do this, feel the stretch in your soleus muscle and hold for 20 to 30 seconds. When you get into position, move gradually and do not try to go too far too soon. As you do the stretch, keep your feet flat on the floor.
Band Stretch
A band stretch is normally performed with a rubber resistance band, but you can also use a tie, towel or any other type of material that you can wrap around your foot. Start this stretch by sitting on the floor with your legs straight in front of you. Keeping your legs straight, take the band and wrap it around the sole of your injured foot and pull back gently and slowly. Once you feel a good stretch in your soleus, hold for 20 to 30 seconds and slowly release. For a variation, perform this stretch from a lying position with your leg lifted in the air above you.
Step Stretch
A step stretch requires an aerobic step or actual stair step. Begin this stretch by placing the balls of your foot on the step and lift your uninjured leg in the air behind you. Slowly lower your heel downward by bending your ankle. Stop when you feel a good stretch in your soleus and hold for 20 to 30 seconds.
Toes-on-Wall Stretch
A toes-on-wall stretch is a variation to the standard wall stretch. To start out, place your hands on the wall at chest-height and stand with your feet in a staggered position. Place the balls of your foot on the injured leg against the wall, bend your knees slightly and lean forward. You will feel the stretch in your soleus and Achilles tendon when you do this. Hold for 20 to 30 seconds and slowly release.
High Lunge
The high lunge is a yoga pose that stretches the soleus, gastroc, Achilles tendons and hamstrings in one motion. Start this stretch by taking a long step forward with your uninjured foot. Slowly bend your knee and torso, and place your hands on the floor next to your foot. Keep your back leg straight, lower your back heel toward the floor as far as possible and hold for 20 to 30 seconds. When doing this stretch, keep your back straight and look forward.
