Your calves may be tight due to exercise, genetics or even wearing high-heeled shoes. Regardless of the reason, tight calves are painful and benefit from stretching. If you exercise regularly, stretching is even more important. Tight calf muscles can increase your risk of developing shin splints, ankle injuries and plantar fasciitis, according to the website The Flexibility Coach.
Standing Calf Stretch
Step forward so that your left leg is in front of your body. Bend your right knee, imagining that you are sitting back as you do so. Lift your left toe up off the ground and bend forward at the waist. You can place your hands on your right thigh for balance. Hold the pose 20 to 30 seconds, then reverse the position of your legs to stretch the right leg. Do each stretch two to three times.
Stairway Calf Stretch
Stand on the lowest step of a stairwell, positioning your feet so that your heels are hanging off the edge of the stair. Step up one step with your left leg. Relax your calf muscles so that you can feel the stretch in your right calf muscle. Hold the stretch 20 to 30 seconds, then step down with your left leg and up with your right to stretch the left calf. Do each stretch two to three times.
Wall Bent-Knee Calf Stretch
Stand facing a wall, with arms stretched out in front of you. Lean against the wall, balancing against the palms of your hands. Step forward slightly with your left leg so that it is bent and your left foot is flat on the ground. Step back with your right leg, extending it behind you. Bend your right knee and press your heel into floor, feeling the stretch in the right calf. Increase the stretch in your calf by bending your right knee toward the floor. Hold for 20 to 30 seconds then switch legs. Do two to three stretches per leg.
Standing Heel-Back Calf Stretch
Stand straight, with feet shoulder-width apart. Step back with your right leg. Press the heel of your right leg into the ground, with toes facing forward. Feel the stretch in your right calf. Increase the stretch by taking a larger step back. Hold the stretch for 20 to 30 seconds, then switch legs. Stretch each leg two to three times.
Downward Facing Dog, Calf Stretch Emphasis
Lower yourself onto your hands and knees. Raise your lower body up, so that your legs are straight, and you are in downward facing dog pose. Press your left heel into the ground, raise, then press the right heel into the ground. Continue to alternate to stretch both calves.
Seated Bent-Knee Calf Stretch
Sit down on the floor in a cross-legged position, knees bent. Raise your left leg up so that it your left foot is flat on the floor and your left knee is in front of your chest. Your right leg remains on the floor. Grasp the ball of your left foot with your left hand and gently pull the foot up to your shin. Hold for 20 to 30 seconds, then return to cross-legged position and switch legs to stretch the right calf. Do each stretch two to three times.
