Stretching the calf involves targeting the two main calf muscles, the gastrocnemius and the soleus. Your gastrocnemius is the larger of the two muscles and is just under the back of the knee, making up the "ball" part of the calf. The soleus is the smaller muscle located beneath the gastrocnemius, which attaches to your Achilles tendon. Various calf stretches can be done to increase flexibility and help prevent muscle injury.
Wall Calf Stretch
According to MayoClinic.com, this stretch is helpful for preventing Achilles tendon injuries. Stand arm's distance away from a wall. Place your palms flat against the wall, level with your shoulders. Keep one leg placed back behind the front leg with your heel pressed down. Slowly bend your elbows and front knee while shifting your hip forward. Once you feel a stretch in the calf, hold for 60 to 90 seconds. Change legs and repeat the stretch.
Stair Stretch
This stretch can be done on an exercise step or a bottom stair and it allows you to target both legs at one time. Stand on the bottom step or a hearth and hold on to the wall or banister. Place the balls of your feet on the step hip-width apart. Your arches and heels should be suspended off the step. Keep your knees locked straight, your abs tucked in and your spine straight. Slowly lower your heels toward the floor until you feel a deep stretch. Hold the stretch for 60 to 90 seconds.
Yoga Calf Stretch
Yoga downward facing dog stretch places emphasis on the muscles in your lower legs, especially the calf area. From a standing position, bend at the waist and reach for the floor. Walk your hands out in front of you until your body forms an upside down "V" or pike position. Slightly bend one knee as you press the other heel down into the floor. Hold for 60 to 90 seconds, then alternate legs, stretching each time for at least one minute.
Toe Heel Calf Stretch
This stretch emphasizes the Achilles tendon and soleus area of the calf. Stand facing a bar or something sturdy you can hold for support. Place one foot behind the other so your back toe touches your front heel. Slowly bend your knees. Press your back knee into the back of your front knee while pressing the back heel down into the floor. Hold for at least one minute. Change legs and repeat the stretch.
