Running, working on your feet all day, or wearing high heel shoes can all affect your heel and calf muscles, making them feel tight. This can make every step more uncomfortable than the next. To stretch the calves, you should individually target the gastrocnemius and soleus muscles that make up your calf muscles. Stretching the tendons on the backs of your heels can help reduce tendon shortening that can lead to conditions like plantar fasciitis, a painful condition that occurs in the heel and across the bottom of your foot.
Gastrocnemius Stretch
This stretch targets the gastrocnemius muscles in the calves. Begin by standing in front of a wall with your right leg extended behind you in a lunge-like position. Bend the left leg slightly and try to keep your right heel down as you lean forward and place your palms on the wall. You should feel a stretch in the back of your knee and calf. Hold this position for 15 seconds, then release the stretch and repeat to stretch the left leg. Perform the stretch four times on each leg.
Plantar Fascia
The plantar fascia is a tendon-like band that runs across the bottom of the foot. To stretch the heels and plantar fascia, sit on the ground with your legs extended. Bend your left leg slightly, bringing your knee closer to your chest. Grasp your toes with your right hand and pull the toes toward your chest, leaving your heel on the ground. You should feel a stretch in the heel and calf muscle. Hold this position for 15 seconds, then repeat the stretch on your left foot. Repeat on each leg three times.
Ankle Rotation
This stretch helps loosen the ankle and calf muscles. Start by standing near a sturdy piece of furniture or wall, placing your hand on it for support. Lift your right foot in the air and rotate your foot in a circle, imagining you are drawing a small circle in the air. Rotate the foot eight to 10 times in a clockwise position, then repeat to rotate in a counterclockwise position for eight to ten times. Place the right foot on the ground, then repeat the exercise on your left foot.
Soleus Stretch
The soleus is the deeper calf muscle. To target the soleus, stand in front of a wall and place your hands against it. Extend your right foot back while leaving only the ball of your foot on the ground and lifting the heel slightly off the ground. Bend your left knee and leave your foot completely on the ground. Lean forward slightly until you feel a stretch in the left heel and calf. Hold this position for 15 seconds, then release the stretch. Repeat on the opposite leg.
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