Developing a wide range of motion for your calf muscles and Achilles tendon is critical not just for athletic performance, but for overall health. Having flexible ankles that are supported by strong muscles and tendons can help with balance and stability. The various muscles in the calves are vital in helping you perform simple tasks, such as walking upstairs.
Ankle Circles
Performing ankle circles is a good way to improve the range of motion of your Achilles tendon without placing too much stress on it. The circling motion gently stretches the tendon and is good preparation for more demanding physical activity, such as distance running or calf raises. Perform the exercise slowly so as to not tear or hyperextend the tendon. Slightly elevate one foot in front of you and circle it n the air or keep slight contact with the ground, using the floor as an orientation point. In this case, your foot should be placed slightly behind you so that the toes are pointing at the ground.
Balance Board
A balance board is a circular platform that is slightly raised off the ground by a dome-shaped attachment. The objective is to stand on the platform and balance your body. Shifting your weight to one side or the other will tilt the board in those directions. Your feet should remain completely flat on the board throughout the exercise. As one side dips, the ankle turns downward with the motion. The outer calf muscles, the peroneus and soleus muscles, are stretched and contracted as you keep your balance. Tilting the balance board backward so that your heels are below your toes will stretch the Achilles tendon.
Wall Stretch
For a deep stretch that will improve range of motion for both the calves and Achilles tendons, try the wall stretch. By leaning against a wall with your feet flat on the ground about two to three feet behind you, you are pulling the muscles and tendons in a controlled manner. If the stretch is too severe, simply move your feet closer to the wall or push your upper body away from the wall with your hands. For a deeper stretch, place your arms above your head and bring your forehead and chest closer to the wall. Perform the exercise slowly and hold the stretch for at least 10 seconds.
Peroneals Stretch
The peroneals stretch is a safe way to challenge your calf muscles' range of motion. This distinct exercise targets the peroneus muscles, which are located on the outside of the calves and play an important role in overall stability and balance. To perform the exercise, sit on the floor and loop a rope or band around the upper part of the foot, keeping the foot slightly elevated. With the leg extended throughout, gently begin to pull on the band, focusing on pulling the inside of the foot toward you. You should feel a stretch in the outer part of your calf muscle. Hold the stretch for at least 10 seconds.
Standing Stretch
A simple standing position, keeping the knees slightly bent and take one step forward, can effectively target the soleus muscle and Achilles tendon. Keep the foot behind you flat on the ground, but do not lock your knee. This ensures that you do not pull the muscle or hyperextend the Achilles. The slight bend in the knees is sufficient and increases range of motion with repetition. Hold the position for at least 10 seconds before switching sides.
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