When you think about stretching your legs, the first muscles that may come to mind are your hamstrings and quads, but some lesser-known muscles need just as much attention to help you stay flexible and avoid injury. The gastrocnemius muscle, known casually as the calf muscle, is located just above the soleus muscle, but both require different exercises to isolate and stretch them.
Gastrocnemius Lean Stretch
The most common type of calf-stretching exercise, the lean stretch is one you often see runners doing before heading out to pound the pavement. Start by facing a sturdy wall and bracing both hands against the wall. Push the leg of the muscle you want to stretch out behind you. Straighten that leg, and place your foot flat on the floor. Bend your other leg at the knee, and lean forward until you feel a stretch in your gastrocnemius muscle. Hold for 10 to 15 seconds, then rest and switch to the other leg. Do three or four stretches for each muscle.
Gastrocnemius Step Stretch
The step stretch is a more advanced way to stretch out your gastrocnemius muscle, and requires the use of a step, like one you would find at your home. Step up onto the step with both feet so your heels are hanging over the edge. Hold onto a wall or something else for balance and support. Lower your body so your heels dip below the edge of the step until you feel a stretch in your calf muscles. Hold for 10 to 15 seconds, then lift your body back up and rest. Repeat three to four times as part of your stretching routine. Be careful not to bounce during your stretch as you could overstretch and strain your muscle.
Soleus Lean Stretch
Stretching out your soleus muscle is a bit more difficult and less common than stretching the calf muscle but still essential for avoiding common injuries such as those that can occur when running or jogging for long distances. To stretch out your soleus, start by doing the gastrocnemius wall stretch. This time, instead of keeping your back leg straight, bend it at the knee as well, but keep your foot planted flat on the floor until you feel a stretch just below your calf muscle. Hold for 10 to 15 seconds, then repeat.
Soleus Wall Stretch
Another quick and easy way to stretch out your soleus muscle is by using the angle of a wall or step. Start by placing your heel on the floor and your toes up on a wall or step, so your foot is at about a 45-degree angle with the floor. Lean forward toward the wall or step until you feel a stretch in your soleus muscle. Hold for 10 to 15 seconds, then rest and repeat.
