The calf muscles are composed of the gastrocnemius, the large muscle located opposite the shin, and the soleus, the smaller muscle located just below the gastrocnemius. The calf muscles can withstand a large amount of force and are responsible for much of the load incurred during walking, running and jumping. These two muscles can be prone to tightness due to excessive use, and several machines exist which can both strengthen and stretch the calves.
Standing Calf Raise
This exercise can be used to either build muscle or stretch the calves. Stretch the calves by using light to moderate weight. Step onto the standing calf raise machine, with just the balls of the feet resting on the step. Place the weight pads on top of your shoulders. Raise your heels as high as they can go, and then flex your ankles as much as possible at the bottom of the exercise. Hold this flexed position for 20 to 30 seconds to get a good stretch in the calves.
Seated Calf Raise
Calf raises can also be performed on a seated calf raise machine. This exercise is performed similarly to the standing calf raise, but the soleus bears the majority of the load due to the seated position, ExRx.net explains. Stretch the soleus by holding the flexed-ankle position at the bottom of the exercise for 20 to 30 seconds. Use light weight to stretch the calves.
Leg Press
The leg press is generally used to develop strength in the thighs, but can be modified to target the calves as well. Position yourself on the leg press machine as normal, but rest the balls of your feet on the bottom of the footrest, with your heels hanging off the edge. This will allow you to flex and extend your ankle freely and promote a long stretch. Raise your heels to lift the weight, and then flex your ankles as much as possible at the bottom to stretch the calves. Hold this position for 20 to 30 seconds.
Stair Climber
Climbing stairs can produce an active, dynamic stretch of the calf muscles. Many gyms are equipped with stair-climbers or step-mill machines that can serve this purpose. Simply walk on one of these machines at a moderate pace for about 10 minutes to get an effective dynamic stretch in the calf muscles. Exaggerate the flexion and extension of the ankle with each step to emphasize a full range of motion and thorough stretch of the calves.
Exercise Bike
Like climbing stairs, the exercise bike can serve to dynamically stretch the calves. Make sure the seat height is correct on the bike to promote a full dynamic stretch. During the bottom phase of the pedal stroke, your foot should be parallel to the floor with the leg fully extended. Cycle for at least 10 minutes at a moderate pace to achieve a dynamic stretch of the calves.
References
- ExRx.net: Gastrocnemius
- ExRx.net: Soleus
- ExRx.net: Calf Exercise Menu
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
