The gastrocnemius and soleus muscles comprise the back portion of your leg and are often referred to as the calf muscles. The gastrocnemius muscle sits on the outside of your calf while the soleus muscle lies underneath the gastrocnemius. These muscles are used in walking, running and climbing stairs, which can make them become tightened or cramped.
Considerations
Before stretching your calf muscles, it's a good idea to warm up with five minutes of walking or running to warm cold muscles. Do not stretch your calf muscles to the point of pain or discomfort -- if you sense any pain twinges, release the stretch and either stretch more lightly or move on to the next stretch. Perform gastrocnemius and soleus stretches before and after an exercise session to prevent next-day muscle soreness.
Push-Off Stretch
This stretch is popular with runners, but is often performed incorrectly, according to Debbie Pitchford, a physical therapist profiled on HalHigdon.com, a physical therapy website. Stand an arm's length away from a wall or stationary object. Place your hands on the wall while you extend your left leg back, creating a lunge position. Your knee should not go over your toe. Keeping both heels on the ground, lean forward slightly, feeling the stretch in your calf muscles. Hold for 15 to 30 seconds, then release the stretch. Repeat two additional times, if desired, then switch legs.
Bent Legs Stretch
Stand with your body an arm's length away from a wall or stationary object. Put your left foot slightly back from the right -- about six inches between the two. Bend your knees and angle your buttocks back slightly as if you are going to sit down. You should feel the stretch in the lower part of your calf muscles -- these are your soleus muscles. Tuck your pelvis in and hold the stretch for 15 to 30 seconds. Release and repeat two additional times before switching to the opposite leg.
Standing Stretch
This stretch requires steps or a small step stool. Place the heel of your left foot on the step with your right knee slightly bent to support your weight. Lean forward to grasp your left toes. Keep your back as straight as possible. If you are not as flexible, bend your left leg slightly to bring your toes closer to you. Pull gently on your toes to deepen the stretch. Hold for 30 seconds, then release.
