The calf muscles consist of two muscles, the gastrocnemius and the soleus. Due to overexertion from activities, such as running and walking and even wearing high-heels, your calf muscles can become tight. Tight calf muscles can cause low-back pain as well. This is because tight calves result in tight hamstrings, which throw off your alignment and in turn cause low back pain. However, you can perform calf stretches to loosen and relieve your muscles.
Standing Calf Stretch
Step 1
Warm up for five to 10 minutes with light aerobic activity. Walking or jogging are good choices to warm up your muscles.
Step 2
Place one foot in front of you and the other foot straight behind you. Slightly bend your front leg, keeping your back leg straight. Reach out in front of you with both hands and hold onto a tree or wall.
Step 3
Keep both feet pointed straight forward and flat on the ground. Keep your lower back flat and move your hips forward.
Step 4
Hold for 30 seconds, then repeat on the other side.
Stairway Calf Stretch
Step 1
Place your right foot on the lowest step with the heel hanging off the edge of the step, and place your left foot on the next step up.
Step 2
Slowly drop your right heel down toward the floor until you feel a stretch down your calf muscle.
Step 3
Hold the stretch for 30 to 60 seconds, then repeat on the opposite side.
Tips and Warnings
- You can perform each stretch up to three times on each leg. Do not stretch to the point of pain. Breathe through each stretch.
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
- MayoClinic.com: Stretching --- Focus on Flexibility
