The calf muscles are found on the back of the lower leg, below the knee and above the ankle joint. Warming up and stretching these muscles before and after exercise helps prevent injury caused by strains and sprains. Stretching the inner calf muscles may also maintain lower joint health, and strengthen and tone the calf muscles.
Calf Anatomy
The calf muscles, found on the back of the leg, include the gastrocnemius --- the larger, bulging muscle found at the middle of the back of the calf --- and the soleus muscle, a small muscle that connects the gastrocnemius to the Achilles tendon. The plantaris muscle is the smallest of these three, found in the calf with a thin tube of muscle that connects from the back of the knee deep into the head of the gastrocnemius.
Bent Leg Stretch
The bent leg stretch is a beneficial stretch for the inner calf muscles, according to RaceWalk.com. Stand with your hands placed at shoulder height in front of you on a wall or other stationary object. Place your right foot slightly forward, your left heel about 18 inches behind your upper torso. Your left heel should be flat on the floor. Bend your left leg until your left knee is several inches closer to the ground and hold. This is a very small move, but you should feel the pull in the area just below the back of your knee. Lift yourself back to your starting position and then repeat three to four more times. Then switch sides.
Wall Pushups
Several variations of wall pushups will work all your calf muscle. Stand 3 to 4 feet from a wall and bend forward, hands on the wall. Place your right foot in front of you, the left slightly behind. Lift the toes of your right foot upward until you feel a pull in the muscle directly beneath the ball of the calf muscle. Return to your starting position and repeat with the left foot.
For a variation, keep your hands on the wall in a forward bending position and place your feet together, heels on the floor. Lift the toes of your feet, pushing your buttocks behind you, weight placed firmly on your heels. This stretch is effective for all lower torso muscles, but you'll especially feel it along the back of your calves. Return to your starting position and then repeat three to four more times.
Bent Leg Dips
Prevent shin splints by stretching all the calf muscles before and after exercise. Bent leg dips stretch the hamstrings, the calves and the Achilles tendon. Stand with your feet shoulder-width apart and toes facing forward. Lower your body 5 to 6 inches, keeping your feet flat on the floor as you dip. Place your weight into your heels and very slightly lift your toes, feeling the stretch in the upper part of the calf and into the back of the knee joint. Return to your starting position and then repeat 5 to 10 more times.
