Calf Stretches
Calf stretches are probably the most commonly seen stretches. I think everyone has experienced calf cramping with overuse or at nighttime. Many of us have calf soreness or tenderness when you press on different areas. For me, this happens after long car rides or walking on hills or stairs. There are multiple ways to stretch the calf. It can be done many ways, some shown on this page. It can also be done on an incline in a yard, with your forefoot on a rock, or even with your foot on a wheel chock in a garage.
There are two muscles in the calf -- gastrocnemius and soleus. There are many ways to stretch these muscles. The most common to stretch is the gastroc, as shown with the runner's stretch in the photo below. He is stretching his back leg. The gastroc extends from either side above the back of the knee to the achilles tendon. The soleus has the same attachment point in the heel cord, but originates below the knee. Therefore, it is stretched with the knee bent. To stretch the soleus in this picture, this man would bend his back leg while keeping his heel on the floor.
It is important that you watch the position of your foot when you are stretching the calf. Be sure the foot is flat and not turned inward or outward. Also, be sure your heel does not slide inward and it stays straight back.
Hold stretches for 30-60 seconds and do them 2-3x. I like to hold it until I feel my calves relax out a little bit. These always feel good and help with sore calves.
Sometimes our calves are so tight, they may not respond well to standard stretching. If this is the case, a roller or massager is helpful, as in the picture above. It can allow you to massage the calves to loosen up the muscle fibres and connective tissue prior to stretching.