Stretching For Calves, Hamstrings & It Band

For runners and other athletes, the calves, hamstrings and IT band are common areas of tightness. Stretching helps improve muscle flexibility and alleviate muscle tension. Regular stretching also helps improve joint mobility, reduce pain and decrease the risk of injury, according to Suzanne Martin in the book "Stretching."

Calves

The gastrocnemius and the soleus are the two main calf muscles. To stretch the gastrocnemius, stand in a staggered stance and lunge or lean forward while keeping the back leg straight and the heel on the floor; you should feel a stretch in the calf of the back leg. To stretch the soleus muscle, start in the same position, but bend the back knee slightly while keeping the back heel on the floor. Other calf stretches include standing with your toes on the edge of a step and the lying calf stretch. Hold stretches for 15 to 30 seconds and perform one to three times daily.

Hamstrings

Stretching your hamstrings may prevent tightness associated with endurance sports, or prolonged sitting or standing. In a standing position with your legs hip-width to shoulder-width apart, bend at the waist and reach toward the floor while keeping your chest pushed out. Once you feel a stretch on the back of your legs, stop and hold. You may also stretch one leg at a time. In a standing position, step one leg forward with your heel on the floor and your toes up. Slowly bend at the waist and reach toward your toe, keeping your chest pushed out. Other stretches include the lying hamstring stretch and knee hugs. Hold stretches for 15 to 30 seconds and perform one to three times daily.

IT Band

The IT band is located on the outside of the thigh and can become very tight, especially in runners and cyclists. In a standing position, cross the leg you want to stretch behind your other leg. Slowly lean your torso to the opposite side of your back leg. For example, if your left leg is the back leg, then you will lean to the right. Another IT band stretch is while lying on your back, cross the leg you want to stretch over your other leg and rotate your hips so the top leg is perpendicular to the bottom leg. The knee of your top leg may be straight or bent. Hold stretches for 15 to 30 seconds and perform one to three times daily.

Considerations

For the best results and to avoid muscle pulls, warm up prior to stretching. When you stretch, do not hold your breath and stay within your pain-free range of motion.