The back of your lower legs is a complex muscle group that requires regular stretching exercises, especially if you participate in a sport that requires a lot of running. Without regular flexibility training these sports can develop tightness in your calves and ankles due to the repetitive resistance placed upon them with each step. Tight calf and ankle muscles can result in poor sports performance, injuries, pain and stiffness. The sports medicine website Physio Advisor recommends that you hold each of these stretches for about 15 seconds and repeat three sets of 4 repetitions daily.
Calf Stretch
This exercise is called the "best stretch for the calf muscles" by Dr. Stephen Pribut on his Running Injuries website. Stand about 3 feet away from a wall with the leg you wish to stretch behind you and your other leg about 2 feet in front of your rear foot. Reach out and place both hands on the wall while bending your front leg at the same time while keeping your back leg as straight as possible. You will feel a pull in your Achilles tendon, heel and calf. Repeat with both legs for your desired number of repetitions.
Achilles Tendon and Soleus Stretch
This is one of the most-often-neglected stretches for runners, according to recreational runner and physical therapist Debbie Pitchford. Pitchford notes that this stretch helps loosen the muscles you use when you plant your foot on the ground during your running stride. Begin with your legs in the same position as for the stretch above with one leg in front of you and your rear foot about 3 feet away from a wall. Keep your legs in this position and bend both knees and both hips simultaneously until you feel your butt drop into a semi-crouching position. Hold this position and bend both arms until you lean forward slightly.
Short Leg Extensions
Begin by standing with both feet facing forward and about shoulder-width apart. Step forward with one leg about 18 inches in front of the other and place the back of your heel on the ground with your toes facing the ceiling. Bend your rear leg while keeping your front leg straight. If necessary you can put both hands on the thigh of your bent leg to help stabilize your body when performing this stretch.
Stair Stretch
If you are near a set of stairs, or even a couple of steps, you can use them to help stretch the back of your lower legs. Begin by standing on the stairs with your heels hanging over the edge and the balls of your feet supporting your weight. Slowly allow your heels to drop toward the ground until you feel a stretch in your calves and heel. You may want to hold onto the railing or other support for balance when performing this stretch. As you become stronger and more flexible you can perform this stretch using one leg at a time.
