As Suzanne Martin states in her book "Stretching," stretching helps lengthen muscles, which can shorten because of exercises, gravity and age. Therefore, the lengthening affect of any calf stretch that is performed on a regular basis may help give your calf muscles a slimmer appearance. Regardless of the type of calf stretches you perform, stretching has its limitations; and your training, body composition and genetics play a significant role in the appearance of your calves.
Standing
The standing calf stretch has two variations, one to target the gastrocnemius muscle and another to target the soleus muscle. In a standing position with a staggered stance, lean forward while keeping your back leg straight and your back heel down to target the gastrocnemius. For the soleus muscle, start in the same position, but slightly bend your back knee while keeping your heel down.
Drop Step
By increasing ankle flexion and using your body weight, the drop step provides an intense stretch for your calf muscles. Stand with your toes on the edge of a step and slowly lower your heels down. You may also stretch one calf at a time by keeping one foot forward and only lowering one heel off the edge. For safety and support, do the exercise on the bottom step and hold onto the rail.
Seated
The seated calf stretch may provide a more controlled stretch because your body weight is not being used to stretch the calves. In a seated position with your legs straight, pull your toes toward you using either a towel or resistance band. To target your soleus muscle, slightly bend your knees while pulling your toes toward you.
Slant Board and Pro Stretch
A slant board or Pro Stretch calf stretcher may also be used to achieve an effective calf stretch. These devices place your foot and ankle in an optimal position to further stretch your calf muscles.
Duration and Frequency
Hold stretches for 15 to 30 seconds and perform one to three sets before and after exercise. When you stretch before exercise, warm up your calf muscles with light exercises or a heating pad.
Considerations
Although stretching lengthens the calf muscles and may make your calves appear slimmer, your body composition and genetics in part determine the basic shape and size of your calves. Your physical activities such as weight lifting and running also influence the development of your calf muscles. For example, avoid resisted calf raises, which may cause hypertrophy or increase the size of your calf muscle, regardless of stretching.
References
- Orrock Mendenhall Sports Medicine: Calf Stretches
- "Stretching"; Suzanne Martin, P.T., D.P.T.; 2005
- The John Hopkins Newsletter; Genetic Predisposition Can Affect Weight and Fitness; Kelly Gonzalez; Oct. 12, 2006
- "Strength Band Training"; Phil Page, et al.; 2005
