There are two reasons why your calves may be bulkier than you like: the way your body distributes fat, or overdevelopment of your soleus and gastrocnemius muscles. Large calves not only make it hard to zip up your favorite pair of knee-high boots, but if calves are overly tight, these powerful muscles can strain the connective tissue at the back of your ankle, increasing your risk of Achilles tendon strain or tear. Consult your doctor before beginning any new exercise regimen.
Exercise
The type of exercise you do will affect the way your muscles develop. If you exercise at an intense level in short, vigorous bursts --- like running sprints, lifting heavy weights or plyometric jumping --- you are more likely to develop larger, better-defined muscles. If you choose longer-duration, less-intense exercise, you're likely to develop longer, less-defined muscles. If you are a sprinter with big calves, try incorporating about 20 minutes of post-workout stretching into your workout about three days a week.
Duration
If you aren't participating in regular exercise and you are trying to slim down your calves, start with a lower-intensity, longer-duration workout like walking, swimming or cycling at a moderate pace for at least 30 minutes most days of the week. Be sure to set aside time for stretching, preferably after your workout when your muscles are warm.
Stretching
The American College of Sports Medicine recommends stretching all the major muscle groups of the body at least two to three times per week. Stretching helps relax tight muscles and prevent injury. Hold each stretch for about 20 seconds, then release. To stretch your calves, try a standing calf stretch: Face a wall or a chair and hold on for support. Stand with one foot slightly in front of the other, and press the heel of the back foot toward the floor. You should feel a slight stretch in the calf of the back leg; if it hurts, back off and move your back foot a few inches closer to the wall.
You can also do a seated calf stretch: Sit on the floor with both legs straight in front of you. Loop a length of rubber tubing or a resistance band around your toes. Holding the ends of the tubing, sit up straight and gently pull the tubing toward your belly so that your toes gently flex back toward your body. You should feel a stretch in your calf, but it should not hurt, the American Council on Exercise advises.
Footwear
One of the simplest ways to elongate your calf muscles is to wear flat-heeled shoes. Study results published in 2010 in the "Journal of Experimental Biology" noted that frequent use of high-heeled shoes permanently shortens the calf muscle and thickens the Achilles tendon. Choosing lower-heeled shoes or flats will allow your calves to lengthen as you walk around during the course of your normal day. Choosing comfy shoes may also alleviate back and foot pain.
References
- American Council on Exercise: Flat Feet and Injury
- American College of Sports Medicine; Flexibility Basics: Physiology, Research, and Current Guidelines; Jessica W. Smith, M.E.; 2004
- American Council on Exercise: Standing Dorsi-Flexion (Calf Stretch)
- American Council on Exercise: Seated Calf Stretch
- U.S. Department of Health and Human Services; Those To-Die-For High Heels May Alter Anatomy; Jenifer Goodwin; July 16, 2010
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