Whether you’re a weekend athlete or competitive runner, stretching your lower leg muscles can help improve performance by increasing the range of motion in your ankle joint. The muscles of your lower leg help you push off when running by placing tension on your Achilles tendon. Since your calf muscles, your soleus and gastrocnemius, are some of the most-used muscles in your body, stretching them can prevent injury and improve performance.
Standing Gastrocnemius Stretch
Stand with your feet about shoulder-width apart. Step forward with your right foot in an exaggerated step. Your left foot should remain in place. Bend your right knee forward and shift some of your weight to your right foot. Bend your right knee slightly while keeping your left heel on the floor. This motion should result in a slight stretch in the back of your left calf. Hold this stretch for about 10 seconds and relax. Repeat with your left foot.
Kneeling Soleus Stretch
Kneel down on your left knee and place the sole of your right foot on the ground beside your left knee. Your hands should be on the ground in front of your legs for stability. Slowly lean forward slightly while keeping your right heel on the ground. You should feel a stretch in the back of your right calf. Hold this stretch for a couple of seconds and relax. Repeat using your left leg.
Heel Drop
Stand with the balls of your feet on a stair and your heels hanging over the edge of the stair. Place your hands on the wall or a railing for support. Relax the muscles of your calves slightly and allow your heels to slowly drop below the level of the stair until you feel a stretch in the back of your ankles and calves. Hold this stretch for a second or two and then use your calf muscles to return to the starting position. Perform this exercise slowly, since rapid stretching of your muscles against resistance can result in injury, according to the American Academy of Orthopaedic Surgeons. As you become stronger and your condition improves you can perform this exercise using only one leg.
Achilles Tendon Stretch
Stand facing a wall with your toes about 3 feet from the wall. Step forward with your right leg until your right toes are nearly touching the wall. Place both hands on the wall at about shoulder-height. Bend your right knee at about a 45 degree angle until you feel a slight stretch in your left calf. Hold this position for a second and bend your left knee slightly while keeping your heel on the floor. This motion will focus the stretch on your left Achilles tendon. Hold this stretch for about five seconds and relax. Repeat with your right leg.
