Your calf muscle in your lower leg works together with other muscles in your leg to flex and extend the foot. During movement, it accelerates your body when you begin to sprint or jump, or it decelerates your body when slowing down, such as slowing from a sprint to a complete stop or walking downhill. Lengthening your calves can reduce stiffness and tenderness that are caused from exercise. You can perform a combination of stretching exercises with self-myofascial release, which is type of self-massage with a foam roller or a massage stick.
Massage Stick
Step 1
Sit at the edge of a chair or stool with your feet on the ground and your legs bent. Grab each end of a massage stick with each hand, and place it at the back of your knee.
Step 2
Roll the stick along the calf muscle to your Achilles tendon in a gentle and rhythmic manner. Rub gently up and down in any areas that have tenderness and pain until they subside.
Step 3
Straighten your leg gradually as you roll to increase tissue elasticity. Repeat the roll on the opposite side.
Multiplanar Calf Stretch
Step 1
Place a foot-long half foam roller about 2 feet away from a wall. Put your left foot on top of the roller with your heel on the ground and your right foot in the gap between the roller and the wall. Put your hands against the wall for support.
Step 2
Shift your weight to your right foot, which will place weight onto your left foot, stretching your left calf. Hold the stretch for three deep breaths.
Step 3
Move your right foot toward the right edge of the roller and your left foot will roll onto your left arch. Hold the stretch for three deep breaths.
Step 4
Move your right foot toward the left edge of the roller by crossing it in front of your body. Your left foot will roll onto the outer side of your foot. Hold the stretch for three deep breaths. Perform this stretch pattern four to five times and repeat it with the opposite leg.
Basic Sun Salutation
Step 1
Stand with your feet together and raise your arms over your head. Push your pelvis forward slightly and extend your torso slightly.
Step 2
Exhale and bend your torso forward to touch your feet or grab the back of your calves with your hands. Hold the stretch for three deep breaths.
Step 3
Roll your spine up slowly to return to the starting position. Repeat the exercise five to six times.
Tips and Warnings
- Physical therapist Gray Cook, author of "Movement," recommends that you also stretch and move the muscles and joints above and below your calves to improve their mobility. Since your calves are connected to the rest of your legs, feet and hip by connective tissues and nerves, the elasticity and quality of movement in other body parts will influence how well your calves and ankles move.
Things You'll Need
- 1-foot-long half foam roller
- Massage stick
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Movement"; Gray Cook; 2010
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