Stretching your calves is a crucial part of almost any workout. Stretching elongates your muscles and helps them to become more flexible, preventing injury and tightness. Exercise isn't the only cause of tight calves -- you can suffer from tight calf muscles due to everyday activities including walking or trying to stay balanced on ice or other slippery surface. You can prevent injury and pain by performing daily calf stretches.
Stair Stretch
Stand on a stair with your right foot on the lowest step and your left foot on the next step up. Move your right heel back so that it hangs off the step, and push it down with your weight to intensify the stretch. Hold the stretch for 30 seconds or longer, then repeat on the opposite leg.
Basic Calf Stretch
Stand with your hands pressed flat against a wall at shoulder height. Take a few steps back, so that your feet are approximately 3 feet away from the wall. Step forward with your right foot, bending at the knee and coming into a lunge position. Press your left heel down, keeping the heel flat on the floor and stretching your left calf muscle. Hold for 30 seconds, then repeat on the opposite side.
Downward-Facing Dog
The downward-facing dog is a beneficial yoga pose for stretching tight calves. Start on your hands and knees and lift your body into a pushup position. Press into the floor with your hands, keeping your elbows straight, and lift your buttocks toward the ceiling. Relax your shoulders. Press your feet flat into the floor and straighten your legs, if you are flexible enough to do so. You should feel the stretch along the backs of your calves and hamstrings. If you are less flexible, keep your knees bent, straightening them once your flexibility level increases.
Gastrocnemius Stretch
This gastrocnemius stretch focuses on lengthening the outer calf muscles. Sit on the floor with your legs straight out in front of you, knees touching. Loop a resistance band, towel or rope around the balls of your feet, holding the ends of the rope with your hands. Keep the rope taut. Flex your feet toward your ankles with your toes pointing straight up in the air. Hold this stretch for 30 seconds, then release.
