The gastroc, short for gastronemius, and the soleus are the muscle groups in your lower leg. In layman's terms, they are your calf muscles. The gastroc runs from just above your knee down to your heel bone, and the soleus is tucked underneath the gastroc. You use your calf muscles when you bend your knee and move your ankle, as well as when walking, running or almost any other mobility function. Stretching your gastroc and soleus is easy, doesn't require any fancy equipment, and can prevent muscle strains.
Step 1
Sit down on the floor with your legs straight out in front of you and toes pointed toward the ceiling. Bend at the waist and reach down as if to grab your toes with your hands. If your back is not very flexible, loop a towel around the sole of your foot and pull up on the towel. You should feel a pull, but no pain, in your gastroc and soleus.
Step 2
Stretch your calves from a standing lunge-like position, using a wall, staircase banister or piece of heavy furniture for support, if needed. Start with your feet together, then take a step forward so that one foot is about a shoulder's width in front of the other. Keep your back leg as straight as possible while bending your front knee slightly, holding the stretch for at least 15 seconds. Switch legs to stretch out both calves equally.
Step 3
Stand on your toes to stretch out the gastroc and soleus muscles. Toe raises can be done simultaneously with both legs or one at a time. Put your palms flat against a wall so that your elbows are bent at about a 45-degree angle. Raise up onto your toes and hold the position for a few seconds. Slowly lower yourself back down so your feet are once again flat on the floor.
Things You'll Need
- Towel or exercise band
