Your gastrocnemius and soleus are two muscles that make up your calf, which is located on the back of your lower leg. Calf muscles are prone to tightness, which can make playing sports or even walking painful. Stretching your gastocnemius and soleus muscles regularly will help prevent tightness and help you avoid injuries.
Gastrocnemius Stretch
Step 1
Stand facing a wall and place your palms against the wall at about shoulder height.
Step 2
Move your right leg behind you several feet, keeping your hands on the wall. Leave your heel anchored on the floor.
Step 3
Place your left foot about halfway between your right foot and the wall. Lean in toward the wall and feel the stretch in your gastrocnemius muscle. Keep your back leg straight throughout the stretch. Hold the stretch for several seconds, then repeat on the other side.
Soleus Stretch
Step 1
Stand in front of a wall and position your hands flat against the wall at shoulder-height.
Step 2
Move your left leg back several feet. Place your right foot between the wall and your left foot.
Step 3
Bend your knees slightly and drop your butt into a seated position. Lean into the wall to feel the stretch in your soleus muscle. Hold your stretch for several seconds and repeat on the other side.
