Two main groups in the back of the lower part of the leg make up the calf muscle: the gastrocnemius, or gastroc for short, and the soleus. The calf muscles are one of the most common places for people to experience muscle cramps due to overuse or inadequate stretching, according to the American Academy of Orthopaedic Surgeons. Stretching and strengthening the calf muscles can increase flexibility, ward off aches and pains, and improve ankle range of motion.
Lunges
Lunges, also called gastroc stretches, stretch out the calf from a standing position. Do lunges cwith the aid of a wall or a piece of furniture to keep you on balance.
Starting with both feet pointing forward, place one foot about a shoulder's width of space in front of the other. Keeping the back leg straight and the front knee bent but not so much that your knee juts out past your toe. When a lunge is performed correctly, your back should be straight, according to Indiana-based physical therapist Debbie Pitchford. You should feel a stretching or pulling sensation in your rear leg.
Calf Raise
The calf raise exercise strengthens the muscles as well as provides for a stretching warm-up prior to jogging or other sports. The AAOS recommends this exercise for adults over the age of 60 to maintain flexibility. This exercise may be done with hand weights if desired.
Position the feet a shoulder's width apart with arms at your sides. The raise involves lifting your heels so that you are standing on your toes. Variations of this stretch include turning your heels in for several repetitions and then turning your heels out for several more.
Soleus Stretch
The soleus stretch works on the lesser-known muscle in the calf called the soleus. This exercise uses the same basic posture as a lunge, with some minor variations.
Beginning in a lunge position with one foot a shoulder's width in front of the other, bend both knees, keeping them in line with your toes. Dropping your buttocks so that you are in a semi-sitting position and pushing gently against a wall or other structure stretches out the soleus muscle of the calf.
