Tight calf muscles are a concern with athletes, especially runners, and even when muscles loosen up during exercise, they usually become tighter after workouts. The muscles of the calves include the soleus and the gastrocnemius. A lack of stretching or incorrect stretching can cause a gradual tightening over a period of several months.
Stairway Bent Knee Calf Stretch
The stairway bent knee calf stretch targets the soleus muscle of the calves. This muscle lies below the main calf muscle that you can see on the surface, which is called the gastrocnemius. To perform the stairway bent knee calf stretch, stand on a stair and hang your left heel over the edge. Step your right foot up onto the stair above it. Bend your right knee. Then, bend your left knee and sink down, pressing your left heel toward the floor. You feel this stretch near your Achilles tendon around the back of the ankle. Repeat on the other side after 30 seconds.
Straight Leg Calf Stretch
The straight leg calf stretch targets the gastrocnemius, which is the muscle that makes up the belly of the calf. Keeping your leg straight targets the gastrocnemius for stretching and strength training, just as bending your knee targets the soleus muscle. To perform the straight leg calf stretch, place your hands on a sturdy piece of exercise equipment or furniture and stand an arm's length away with your arms straight. You can hold a wall, too. Step your left foot back and bend your right knee. Press your left heel into the floor with your leg straight. Hold for 30 seconds and then switch legs.
Morning Wall Forward Bend
The morning wall forward bend is a calf stretch that is ideal to do in the morning when your muscles may be extra tight from a night of inactivity. It is gentle on your back and hamstrings. To perform this stretch, place your hands shoulder-width apart on a wall at chest height and step back about two to three feet. Then, keeping your body in a straight line, lean forward and tuck your tailbone until you feel a stretch along the back of your legs. Ideally your hands will be higher than your chest when you come forward. Keep your weight in your heels and hold for 30 seconds.
Ensure Stretching Works
Sometimes you can stretch regularly and still end up with tight calves. Two reasons for this include under stretching and over stretching. Although you may think that you are stretching enough, that may not be the case. Make sure that when you hold stretches, you keep the stretch at a point of discomfort throughout the entire duration of the stretch. Do not overstretch to cause pain though. Over stretching triggers a "stretch reflex" that makes the muscles contract instead of lengthening. Continuing to stretch when this happens can damage your calf muscles. Always slowly ease into stretches and do not engage in ballastic stretching, which is bouncing.
