Calf tightness can cause pain and slow you down in your life. Tight calves may develop in runners, toe walkers, or even stomach sleepers. The calves are composed of two gastrocnemius heads and a thinner soleus underneath. These muscles form the strongest tendon in the body, the Achilles tendon which attaches to the heel and can become tight and painful. To combat tightness and discomfort, here are three stretches that may help you with pain, and tightness, and may prevent injury.
First, decide if you want to target the gastrocnemius or the soleus. If you want to stretch the soleus, keep the knee bent and hold. If you want to stretch the gastrocnemius, keep the knee straight for the hold. This is because the soleus only crosses the ankle while the gastroc passes both the knee and the ankle.
Wall Stretch
- The first stretch can be done using a wall to lean against.
- To perform, bend your back leg while driving weight down into your back heel.
- If you fail to keep your back heel on the ground, simply bring it closer to the wall and repeat. For optimal results, straighten your front foot and back foot so they are pointing straight forward.
- It is important to tighten your abdominals and glute muscles to maintain a straight back while driving your hips forward
Seated Strap Stretch
- The towel stretch can be done sitting on your bed or floor.
- Take a towel and wrap it around your forefoot and grasp both ends.
- Ease yourself backward until a moderate stretch is achieved at the calf.
-
- If no stretch is felt, simply increase the tension on the towel with your arms until a desired stretch is achieved.
-
- Hold for 15-30 seconds and repeat 4-5 times throughout the day.
Curb Stretch
This last stretch can be done on a curb, stair, or slant board to prop your foot on. To perform the stretch, maintain a straight knee and slight hip hinge so your center of mass is above or in front of your calf for the best results.
How many times should you stretch?
The American College Of Sports Medicine ACSM recommends holding at least 15-30 seconds repeated 2-4 times a day for 2-3 days a week to target muscle flexibility. Especially tight calves may need multiple 45-60 second bouts of continuous stretching.
MY KEY LINKS:
- 💡 YouTube – https://www.youtube.com/@cartergansky
- 📸 Instagram – https://www.instagram.com/carter.r.gansky/
- 🐦 Twitter – https://twitter.com/CarterGansky
- 🌲 Linktree – https://linktr.ee/cartergansky
- 🔊 Discord – https://discord.gg/sQxvHH78Ga
WHO AM I:
I’m Carter Gansky, a fitness and health advocate and a Doctor of Physical Therapy in training. I explore the strategies and tools that help us live motivating, healthier, and more fulfilling lives.
GET IN TOUCH:
🧠 contactcartergansky@gmail.com
For collaborations or other business inquiries.
