Stretching muscles is important before and after exercise. This activity will help elongate the muscle fibers and relax the tension that may build up in the muscles, especially for those who participate in cardiovascular exercises like running, walking or biking, which put a large amount of stress on the calf muscles. Inflammation of the Achilles' tendon, compartment syndromes, shin splints and cramps are just a few problems that can arise from not stretching this area.
Anatomy
There are two bones in the lower limb, the fibula and tibia. The fibula is on the outside of the leg, and the tibia is on the inside of the lower leg. The main muscles of the calves that need stretching are the gastrocnemius, soleus and Achilles' tendon. These muscles are responsible for elevating the heel and are on the back of the lower limb.
Gastrocnemius
To stretch the gastrocnemius muscle while seated on the floor, extend both legs straight in front. Wrap a towel, exercise band or rope around the ball of one foot, and hold each end of the strap. Flex the foot back toward the ankles, bringing the toes toward the knee. Hold for 30 seconds, and repeat with other leg. To stretch the gastrocnemius while standing, face the wall, with your front leg bent and the back leg straight, heel flat on the floor, and lean into the wall. Hold stretch for 30 seconds, and repeat with the other leg.
Soleus
To stretch the soleus while sitting on the floor, extend one leg straight in front with the other slightly bent so that the foot is near the knee of the straight leg. Grasp the bottom of the foot of the bent leg, keep the heel on the ground, and pull the foot to the body until you feel a stretch. Hold for 30 seconds, and repeat with other leg. To stretch the soleus while standing, face the wall with the front leg bent at the knee with the toes close to the wall. The back leg will be bent slightly, farther away from the wall, toes turned inward, and the heel flat on the floor. Lean into the wall until you feel a stretch. Hold for 30 seconds, and repeat with the other leg.
Achilles' Tendon
To stretch the Achilles' tendon while sitting on the floor, sit with one leg straight and one leg bent with foot flat on the floor and as close to the buttocks as possible. Keeping the heel of the bent leg on the ground, hold the ball of the foot of the bent leg with the hands, and pull the foot towards the body. Hold for 30 seconds, and repeat with the other leg. To stretch the Achilles' tendon while standing, face a wall with the front leg slightly bent and toes close to the wall. The back leg should be straight and heel flat on the ground. Move the hips toward the wall until a stretch is felt near the heel. Hold for 30 seconds, and repeat with the other leg.
