It's good to regularly stretch your calf muscles, because you use them for many daily functions, especially walking, running and any activity that involves raising your heel. Tightness or cramping in your calves is common during exercise, and stretching can help to loosen those tightened muscles. Stretching should begin only after you have warmed up your muscles for at least five minutes by walking, jogging, biking or performing jumping jacks in place.
Wall Calf Stretch
Stand facing a wall, and lean forward and place your hands it with your arms at shoulder height. Put your left foot forward, about 1 foot away from your right foot. Lean forward to bend your left ankle. Keep your torso straight as you feel the stretch in the back of your right leg. Try to touch your right heel to the floor. Hold this stretch for 10 to 15 seconds, then release and repeat on the other side.
Downward Dog
This traditional yoga pose is an effective stretch that can releases tight calf muscles. Atart in a plank position as if you are about to perform a push-up. The balls of your feet and toes should be on the ground and your hands should be underneath your shoulders. Use your hands to push your body backward, creating an upside-down V with your body. Gently push your heels down, trying to touch the floor. You should feel a pull in your calf muscles, but do not stretch to the point of pain. Hold this position for 15 seconds, then return to your plank position or lower your body to the floor. Repeat two to three times.
Advanced Calf Stretch With Step
Stand with your heels hanging off a stair step, and grab a handrail for stability. Keep your knees slightly bent as you lower your heels, feeling a stretch in your calves. To make the stretch more difficult, slowly lift your right leg off the step, concentrating your weight in your left foot. Hold for 10 seconds, then place your foot back on the step and repeat by lifting your left leg. Repeat four times.
Bent-Over Stretch
This exercise targets both calf muscles for a deep stretch. To perform, stand with your feet less than shoulder-width apart. Flex one foot, leaving only your heel on the floor. With your hands on your hips for balance, lean forward, feeling the stretch in your calf. You may wish to extend your leg slightly further away from your body to deepen the stretch. Hold for 10 seconds, then release. Repeat on the left leg.
