Two major calf muscles power and absorb the shock of every step you take. The obvious two-headed gastrocnemius -- with two attachment points at the top of the muscle instead of just one attachment at the bottom of the muscle -- gives your calf its characteristic wide-on-top appearance. The smaller soleus muscle hidden beneath the gastrocnemius puts out the majority of the force when you point your toes with your knees bent. You can adapt most calf stretches to target either the gastrocnemius or soleus by straightening or bending your knees, respectively.
Standing Heel-Drop
Stand on a low aerobics bench, the bottom step of a staircase or any sturdy platform that won't shift beneath you. Move your right foot slightly back until your heel hangs off the step. Drop your right heel until you feel a stretch in your right gastrocnemius muscle. You can adapt this stretch to target the soleus, albeit a bit awkwardly, by bending your right knee slightly. Hold onto a wall or sturdy, heavy piece of furniture for balance if needed. Repeat the stretch three to five times on each side, holding each repetition for 15 to 30 seconds.
Lunge
Stand facing a wall. Place both hands on the wall for balance and press your right leg back. Lower your weight slightly, bending your left knee. But keep your right leg straight and press your right heel back into the floor until you feel a stretch in your gastrocnemius. Adapting this stretch to target the soleus with a slight right-knee bend is relatively comfortable, and you can do this stretch anywhere you find something sturdy to lean on.
Toes Up
Prop the ball of one foot up against a wall, with your heel planted on the floor. Keep your leg straight and leg forward gently until you feel a stretch in your gastrocnemius. As mentioned previously, bending your knee slightly shifts the focus to your soleus and may eliminate any feelings of muscle tightness behind the knee, since the gastrocnemius crosses your knee, but the soleus does not. Keep breathing normally during this and other stretches, and spend an equal amount of time stretching both legs.
Seated Stretch
If you're sitting in a chair, in bed or on a weight bench, you can sneak in a quick calf stretch. Extend one leg straight in front of you and loop a towel or strap around the ball of your foot. Pull gently back on the ball of your foot until you feel a stretch in your calf. Stretch your gastrocnemius to the point of tension, not pain, then bend your leg slightly to stretch your soleus instead. You can achieve a similar soleus stretch in both legs at once by squatting on your haunches and pressing both heels down to the floor.
