Normal daily activities like walking and certain genetic predispositions can cause tight calves. Personal trainer Evamarie Pilipuf, a yoga and flexibility expert, notes that maneuvering in the snow and ice, running, and wearing high-heeled shoes can also exacerbate this condition. Tight calves can affect your low back, hips, knees and feet by tightening your hamstrings. This moves your back out of alignment, which causes you to use upper body muscles differently, creating strain. Effective stretching loosens your calves, reduces the risk of injury and can improve your performance in competitive sports.
Stretched Knee Stairway Calf Stretch
Position your right foot on the lowest possible step on a stairway and place your left foot one step up. Place your right heel so that it's hanging off the step and drop it until you feel a stretch in the visible part of your calf, called the gastrocnemius muscle. Repeat for the left calf.
Wall Forward Bend
Stand 2 to 3 feet away from a wall with your feet hip-width apart. Position your hands on a wall about chest high, shoulder-width apart. Gradually drop your chest, keeping your hips aligned with your heels. Continue lowering your chest until you feel a stretch in the back of your legs.
Towel Calf Stretch
Lie on your back, place your feet on the floor and keep your knees bent. Wrap a towel around your right foot. Stretch your right leg with the towel, keeping your foot flexed, relaxing your neck and focusing on dropping your tailbone. Repeat the movement for your left leg.
Tips
Hold stretches for at least 20 to 30 seconds. Focus on allowing the muscles to relax and breathe smoothly during the movement. Avoid stopping the stretch before a sense of release to receive optimal benefits from stretching. Repeat the movement two to three times to adjust your muscles to increasing levels of flexibility. Stretch once either after you wake up or before you go to bed and also stretch at the end of your workouts. Warm up with five to 10 minutes of brisk walking or light jogging before starting your stretching regimen. This brings blood into your muscles, reducing the risk of injury. Consult a physician before you start a stretching program.
