In the Fact Sheet "Flexible Benefits," the American Council on Exercise notes that you should ideally spend 30 minutes stretching, three times a week. But every little bit helps, and working stretching into your cool-down routine at the end of your workout is an ideal way to enjoy the stress relief, reduced soreness and greater range of motion stretching provides. Stretching when your muscles are already warm also helps reduce your risk of injury.
Anatomy and Technique
Your calves have two major muscles, the gastrocnemius and the soleus, which are responsible for pointing your toes. The gastrocnemius gives your calf its distinctive shape, and the smaller soleus is hidden beneath the gastrocnemius. Never hold your breath when you stretch. Instead, continue breathing normally as you hold each stretch for 15 to 30 seconds, then repeat three to five times. If you're stretching one leg at a time, remember to spend equal time stretching each side.
Step Stretch
If you've been working out on an aerobics step, take advantage of it to stretch your gastrocnemius muscles. You can also do this stretch standing on the bottom step of a staircase. Stand on the step and scoot your left foot back until your heel hangs off the step. Keep your right foot planted completely on the step for balance. Bend your right knee slightly as you allow your left heel to lower until you feel a stretch in your left calf. Keep your left leg straight to target the gastrocnemius muscle.
Lunge
Take a large step forward with your left leg. Support yourself with your hands on the wall, a sturdy piece of furniture, or placed on your lower left thigh. Press your right heel down to the floor, keeping your right leg straight, until you feel a stretch in your calf. This targets the gastrocnemius. The more flexible you are, the farther back you'll need to put your heel to feel a stretch. Once you've completed this stretch on both sides, repeat with your rear leg slightly bent to shift the focus to your soleus.
Side Lunge
Spread both feet apart and shift your weight to the right. Squat down on your right foot as you extend your left leg. You can support yourself with a hand on the floor if necessary. Slowly press your right heel toward the floor, sinking as low into the side lunge as possible, until you feel a stretch in your right calf. Because your knee is bent, this stretch targets the soleus. You might also feel a stretch in your left inner thigh.
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