Your calf is actually a combination of strong muscles and tendons. The gastrocnemius muscle runs from the back of your knee to the back of your heel and is divided into the lateral and medial heads. The soleus muscle attaches to the back of your heel and to the back of your tibia and fibula bones that form the structure for your lower leg. The calcaneal tendon of the gastrocnemius and soleus forms a thick band that attaches to the back of your heel and is the strongest tendon in your body. The calcaneal tendon is often called the Achilles in reference to Greek mythology.
Soleus Stretch
The soleus muscle helps you to maintain balance when you stand. The muscle remains contracted when you stand for long periods of time or if you stand with poor posture, however, causing tightness in your calf. The seated hand-to-toe stretch counters the tightness in your soleus muscle. To perform the stretch, sit on the floor or in a chair. Bend your left knee and grasp the bottom of your foot with both hands. Keep your left foot flexed as you slowly straighten your leg until you feel a stretch in your calf. Focus on keeping your foot flexed rather than fully straightening your knee. Stretch both calves for 20 to 30 seconds.
Gastrocnemius Stretch
Your gastrocnemius muscle is the primary propelling force when you run or walk and assists with knee flexion and toe pointing. The shortening action created from high-heeled shoes can tighten the muscles, as can prolonged walking, running or jumping. The seated towel stretch can relieve tightness in your gastrocnemius muscle. Sit on the floor with your left leg straight. You can bend your right leg slightly to help you maneuver into the stretch. Wrap a towel around the bottom of your left foot. Pull back on the towel to stretch your left foot further into a flexed position. Hold the stretch for 20 to 30 seconds, then switch sides. You can also perform this stretch while sitting on a chair with your foot resting on a second chair
Achilles Stretch
Tightness in the thick Achilles tendon can cause heel and calf pain. Although you stretch the Achilles whenever you stretch your calves, a variation of the wall stretch can isolate the Achilles tendon. Hold onto a sturdy object or wall and place your left foot behind your right foot. Slowly bend both legs while keeping your body weight over the top of your left foot and your left heel on the floor. When you feel a stretch, hold the position for 20 to 30 seconds, and then switch sides.
Downward Facing Dog
The yoga pose Downward Facing Dog stretches the whole calf. To enter Downward Facing Dog, start on hands and knees. Walk your hands out until your wrists are slightly in front of your shoulders. Press your hips up and back toward the back upper corner of the room. To emphasize your calves, press your heels down toward the floor. For a variation that creates a mild active stretch in your calves, gently peddle your feet.
