1. Wall Push
When you hear the word calf, the first thing you might think of is a baby cow. But the word calf also refers to back of the lower leg where the gastrocnemius and soleus muscles are located. The gastrocnemius muscle is the meaty and visible back of the leg muscle and its function is to raise the heel. The soleus resides underneath the gastrocnemius towards the lower portion of the leg. Its function is also to raise the heel, but only when the knee is flexed or bent. Check out this wall stretch to help loosen your gastrocnemius. Stand up straight and place your hands on a wall in front of you for support. Step your right foot behind your left foot. Slightly bend your left knee. Keep your right leg straight and keep your right heel down. Lean your hips towards the wall. You should feel a gentle stretch in your right calf. If you feel pain, stop immediately. Hold for 30 to 60 seconds. Repeat with your left leg behind your right leg.
2. Bend and Push
Why should someone take the time to stretch their calf muscles? Every time you walk, run, kick or do anything that involves pressing your heel down or extending your leg back from the knee downward, you are engaging their calf muscles. Use the wall once again to stretch your stiff soleus. Stand up straight and place your hands on a wall in front of you for support. Step your right foot behind your left foot. Bend both knees. Lean forward towards the wall, bending at the hips. Keep your heels on the ground. You should feel a gentle stretch in your right calf. Stop if you feel pain. Hold for 30 to 60 seconds. Repeat with your left leg behind your right leg.
3. Toe Pull
Run and don't stretch? Then you're guaranteed to develop tight calf muscles. Athletes, especially runners, are at high risk for stiff calf muscles, which can manifest into an injury. There are many causes for tight calf muscles, such as: Compartment Syndrome, biomechanical problem, genetics, or poor stretching. Already have tight calf muscles? If they're painful, see a doctor, but if you're neglecting to stretch, start a stretching program. Studies show that stretching before and after a workout can decrease your chance of injury and improve blood flow increasing performance.
Sit on the floor with your legs straight out in front of you. Flex your feet, so your toes are towards the sky. Lean as far forward as you can and grab your feet, toes, ankles, or shins, depending on your flexibility. If you have to, bend your knees slightly to grab your toes. Pull your toes towards and straighten the knees you until you feel a gentle calf stretch. If you feel pain, stop immediately. Hold and breathe.
