Two major muscles --- the gastrocnemius and soleus --- make up your calf. Both work to extend your ankle in a movement called dorsiflexion. Both calf muscles can be prone to tightness and, if they become overly short, the function of both your knee and ankle can be affected. Make sure you warm up by performing some light cardiovascular exercise before stretching, because warm muscles are stretch more readily and are less prone to injury.
Wall Calf Stretch
The wall calf stretch provides an effective but gentle stretch for your gastrocnemius and soleus muscles. Stand arm's length from a wall and place your hands against it at mid-chest height. Take a large step back with your left leg and bend your right knee. Position your left foot so that it is pointing directly forward and your heel is pressed to the floor. Increase the depth of this stretch by inching your extended leg farther backward. Hold this position for 30 to 60 seconds, then change legs.
Step Calf Stretch
The step calf stretch uses gravity to strongly stretch your calf muscles. This exercise is best performed after a thorough warm-up. Stand on a step so the balls of your feet are on the edge of a step and your heels are in free space. Grasp a handrail or lean against a wall for balance. Allow gravity to pull your heels down below the level of your toes. Hold this stretched position for 30 to 60 seconds. You can intensify this stretch by stretching one leg at a time.
Kneeling Calf Stretch
This stretch focuses on the lower part of the calf complex, specifically your soleus and Achilles tendon. Kneel down and place the ball of your left foot next to your right knee. Wrap your arms around your bent left knee and lean forward as you press your right heel toward the floor. Hold this position for 30 to 60 seconds, then change legs. This exercise is also called the sprinter's stretch, because it resembles the position of a sprinter in his starting blocks.
Lying Calf Stretch
This exercise targets your calf muscles and the hamstrings at the rear of your thigh. Sit on the floor and loop a 3-foot rope or towel over the balls of your left foot. Lie back and raise your left leg until it is perpendicular to the floor. Use the rope or towel to pull your toes toward your shin and focus on pushing your heel up towards the ceiling. Bend your knee slightly if you find your hamstrings are tight. Hold this position for 30 to 60 seconds, then slowly change legs.
References
- "Stretching"; Bob Anderson and Jean Anderson; 2010
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Stretching Scientifically: A Guide to Flexibility Training"; Thomas Kurz; 2003
