Two separate muscles, the larger gastrocnemius and the smaller soleus, make up the calf. The gastrocnemius sits on top of the soleus, the deeper muscle. Tight calf muscles "can affect the health of your feet, knees, hips, low back and even your shoulders," according to Evamarie Pilipuf, an ACE-certified personal trainer with a degree in exercise physiology. Stretch your calves after running, participating in sports or exercise classes, or working out.
Standing Gastrocnemius Stretches
Use a raised platform or a step to stretch the gastrocnemius muscle from a standing position to increase your flexibility. Place a raised platform against a wall. Stand with your feet hip-width apart and place one foot on the step, making sure the whole foot is in contact with the platform. Place the other foot on the platform so only the ball of the foot is touching it. Place your hands against the wall for support. Lower the heel of the back foot downward while bending your front leg. Hold for 15 to 30 seconds, and switch legs. Repeat two to four times.
Sitting Gastrocnemius Stretches
Perform a towel straight-leg stretch to work on the gastrocnemius. Sit upright on the floor or a mat, and put a towel or band under the sole of one foot. Keep the other leg off to the side, either bent or straight. Grab both ends of the towel, one hand at each end, and straighten your leg. Pull on the towel, moving your toes toward you, and hold the stretch. Push your heel away from you to increase the stretch. Repeat on the other side.
Standing Soleus Stretches
Stretch the soleus muscle from a standing position using the floor board stretch. Face a wall with knees slightly bent. Put the front of your right foot against the wall, so that the bottoms of your toes touch the wall, leaving your heel on the floor so the foot forms an upward angle from the floor. Keep the other foot flat on the floor with a straight knee. Lean forward, keeping the front knee bent to isolate and stretch the soleus muscle. Hold stretch, and then switch sides.
Sitting Soleus Stretches
Perform the seated bent-leg calf stretch for the soleus muscle. Place your right heel down on the floor and keep your knee bent upright in order to isolate the soleus muscle. Keep your other leg off to the side either in a bent or straight position. Hold your toes and pull the front of your foot toward your shin until you feel the stretch in your calf. Hold the stretch, and then repeat on the other side.
