Calf muscle pain and fatigue are the most common problems in runners and athletes. Due to over-exertion of the calf muscles, anything from strains to weakness can bring on bouts of mild to severe calf muscle pain. Although medications are available to relax these muscles and alleviate pain, your best recourse may be stretching. Stretching forces the calf muscles to relax and loosen, halting pain in its tracks.
Step 1
Rest your right foot on a step in your home or on the floor in front of a book. Place your left foot one step up for support and allow the heel of your right foot to hang from the bottom step or to press to the floor if using a book. Hold this pose for 30 seconds and then alternate feet. This will stretch your entire calf on both sides.
Step 2
Place your hands straight in front you onto a clear wall with palms flat. Slightly bend your knees and stand with your feet shoulder width apart. Using your arms, bend in toward the wall leaving your feet and legs stationary. Bend your elbows to a 90-degree angle and hold for up to 30 seconds. Return to starting position and repeat four more times.
Step 3
Lie down on your stomach, palms flat on the floor and knees to the ground. Slowly lift your right leg behind you, resting your toes on the floor with your heel in the air. Stretch your right heel toward the floor as far as you can comfortably stretch. Hold for five to 10 seconds then alternate to your left leg.
Step 4
Sit on the floor and, with both hands, firmly grasp the top of your right foot as you keep your legs stretched out in front of you. Gently pull back on your foot, keeping it flexed until you feel a pull in your calf muscles. Hold for 10 to 20 seconds, then alternate to your left foot. Avoid pulling too far in the stretch, which can further injure your calf muscles.
