Some may refer to the calves as one muscle group, but there are actually two parts to them. The upper segment is known as the gastrocnemius and it has a medial and lateral head. Medial means toward the midline of the body and lateral means toward the side of the body. You perform stretches for the gastroc in a controlled motion with the body in various positions.
Ankle Bounces
Ankle bounces are dynamic stretches that you perform in motion, generally before sporting activities. According to the Sports Fitness Advisor website, they help reduce muscle stiffness and the likelihood of muscle tears. To do ankle bounces, simply lift and lower your heels to and from the ground in a steady, bouncing motion.
Wall Stretch
You perform the wall stretch with your legs in a split stance. Not only does this stretch your gastroc, but it also targets your Achilles tendon and soleus, which is the other part of the calves. While facing the wall with your right foot forward and left foot behind you, place your hands flat on the wall at chest height. Keeping your left foot flat on the floor and left leg straight, bend your right knee and lean forward. As you do this, you will feel a strong stretch on your left gastroc. Hold for 20 to 30 seconds, slowly release and switch sides.
Elevated Stretch
An elevated stretch requires an aerobic step or stair step. This stretch allows you to get more range of motion. Begin by placing the balls of your feet on the step with your heels hanging off the edge. Keeping your legs straight, slowly lower your heels down toward the floor by bending your ankles. Once you feel a good stretch on the back of your lower legs, hold for 20 to 30 seconds. You can also do this stretch one foot at a time. For both variations, lightly place your hand on a wall for balance if you need to.
Seated Calf Stretch
The seated calf stretch requires the use of a resistance band. If you do not own one, you can also use a necktie or towel. While sitting on the floor with your legs out in front of you, grasp the ends of the band and hook the center around the top of your feet. Sit up tall and gently pull your toes back toward your body. You will feel your calves stretching when you do this. Hold for 20 to 30 seconds and slowly release. For a variation, stretch one calf at a time.
When doing this stretch, it is important to keep your legs perfectly straight. If you bend your knees, you will shift the focus to your soleus.
