Stretching your calves can help reduce the risk of injury, loosen up taut calves and improve athletic performance. Engaging in frequent stretching sessions won't thin your calves but can help you exercise for longer periods without feeling tightness in the calf muscles as your flexibility improves. You can stretch at the gym, office or even at home, making stretching a convenient and relaxing physical activity.
Anatomy
The calves, or gastrocnemius muscles, are composed of two muscle heads. The lateral head is a long, thin muscle running along the outer portion of the calf. The medial head is the wider, thicker muscle located along the inside of the calf. The calf muscles are activated when you flex your knees or press down through the balls of your feet, extending your ankles.
Stretching Calves
Flexibility coach Evamarie Pilipuf recommends the stairway hamstring stretch, the stairway calf stretch and the seated hand to foot stretch as movements which can ease tension in your calf muscles. Warm up before stretching and make sure to hold each stretch for 30 seconds. Stop immediately if you experience a sharp pain, which can lead to injury. Repeat stretches two to three times, extending the muscles until you feel mild discomfort.
Slimming Calves
Doing donkey calf raises, calf raises with bands and standing barbell calf raises can help slim out your calves. Do four sets of 15 repetitions with a light weight for each exercise to develop shapely calves. Performing a high number of repetitions with a light weight helps you get sleek, toned muscles. Jumping rope, running or rollerblading can also help you get lean calves as well as improve heart health.
Tips
Work out your calf muscles only once per week to avoid overtraining. Before starting an exercise or stretching regimen consult a physician.
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