Activities that keep you on your feet can cause tension in your gastrocnemius, the leg muscle that forms the large curve of your calf. Calf muscle tension also results from running, cycling and wearing high heels. A tight gastrocnemius may feel stiff, tender or swollen. Discuss your symptoms with your doctor to get an accurate diagnosis. With your doctor's permission, try static stretches that lengthen your gastrocnemius, relieve tension and prevent injury.
Considerations
Warm up your muscles first, because stretching cold muscles increases your risk of injury and hinders relaxation. Use walking or another form of gentle exercise for five to 10 minutes. Move into each stretch slowly until you feel the muscle pull gently. If your leg is shaking, you are stretching too deeply. Pause and remain as still as possible for at least 15 seconds once you reach a comfortable stretch. Do not bounce or jerk, which increases muscle tension. Use deep breaths to stay focused and facilitate relaxation.
Low Lunge
Kneel on all fours using a yoga mat for cushioning and traction. Stretch your right leg behind you, bringing the ball of your right foot onto the mat. Lift with your right hamstrings, the back thigh muscles, to keep your leg straight and engaged. Press back with your right heel until you feel your gastrocnemius stretch comfortably. Hold this position while keeping your hips square and tucking your abdominal muscles to protect your low back. Switch legs. Low lunge is a gentle way to begin lengthening the grastrocnemius before going into deeper stretches. Try a more challenging standing lunge by stepping one leg forward and bending the same knee no more than 90 degrees while stretching through the back leg.
Downward Dog
Return to all fours on your yoga mat and adjust your hand position to shoulder-width apart. Tip your toes under, then spread your fingers wide and press into your palms as you lift your hips. Begin with your legs bent deeply to allow your hamstrings to release. As you feel the backs of your thighs relaxing, lower your heels toward the mat. Once you feel a comfortable stretch in your gastrocnemius, hold this position for 15 to 30 seconds. Bring your knees back to the mat to come out of the pose. Relaxing the hamstrings before pressing down through your heels prevents hamstring injuries and encourages relaxation through your whole leg.
Supine Leg Stretch
Find a doorway to practice this stretch. Position yourself on your yoga mat so that you can raise your right leg onto the wall while the left leg rests in the doorway. Bend your right leg and place the sole of the right foot on the wall. Lower yourself onto your back, then begin sliding the right heel up the wall until your leg straightens, if possible. Keep your right foot engaged by pointing the toes at a 90-degree angle from your shin. If you are more flexible, loop a strap, sash or belt around the ball of your right foot and use it to draw your straight right leg closer to your chest. Hold the stretch, then switch sides. The supine leg stretch elevates your feet, which may help reduce swelling after standing for hours or going on a long run.
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