Calf Stretches

Calves are an important muscle for us and much depends on them when we exercise. While we stand, our weight is directly placed on the soles of our feet, but when we are running and jogging or we indulge in any form of cardiovascular exercises, the importance of strong calf muscles is felt. That's the reason why doing some form or the other of calf exercises is important. But while exercises are important so also are calf stretches. Stretching before and after any exercise workout helps in relaxing the muscles and preventing a pull from taking place. So it would do us good if we learned what some of the calf muscle stretches were. Let us do just that through this following article.

Stretches for Calf Muscles

There is always a right way and a wrong way of doing things. Let's show you the right way of how to stretch your calf muscles after strength training. Ready?

Exercise # 1 - Gastrocnemius (Outer calf)
This stretch is done for the outer calf.

1. Sit on the floor and stretch both legs straight out.
2. Now take a rope and loop it around the foot (the ball of it).
3. Hold on to both the ends of the rope.
4. Flex the foot back in the direction of your ankle and point your toes to your knees.
5. Pull the rope till you feel a stretch.
6. Repeat on the other foot.

Exercise # 2 - Gastrocnemius (Outer calf)
This is another calf stretch that helps.

1. Face a wall with 12 inches space between the wall and you.
2. Now take your left leg straight behind so that the left knee is straight.
3. Both the feet should be flat on the floor.
4. Now lean towards the wall till you can feel the tension in the calf muscle of the left foot.
5. Put your arms on the wall if you need the extra support.
6. Stay in this position for 10 - 15 seconds.
7. Now do the same with the right leg, repeating all the steps.

Exercise # 3 - Gastrocnemius (Outer calf)
This one is an easy one but it might take some time to get it perfectly right.

1. Sit on the floor and extend both your legs in front of you.
2. Now lean forward towards your legs and grab the arches of the feet.
3. Hold your toes and pull them in the direction of your body.
4. This should help you to get a good stretch in the calf muscles.
5. Stay in this position for 10 - 15 seconds.
6. Repeat 2 - 3 times.
7. Alternately, you could try pulling the toes of both the legs individually as well.

Exercise # 4 - Gastrocnemius (Outer calf)
Here's how you go about this stretch.

1. Stand with your right foot in the front and left foot at the back .
2. Make sure that there is a step width space between both and that the toes are pointed ahead.
3. Now bend the right knee ever so slightly by moving your foot forward.
4. Make sure that the left knee is straight and the heels are on the ground.
5. This position will allow you to feel a stretch in the left calf.
6. Now do the same with your left foot, repeating all the steps, so that you now feel the stretch in the right calf.

Exercise # 5 - Soleus (Inner calf)
This is a fairly easy stretch to follow.

1. Sit on the floor and bend the right leg while keeping the left leg straight.
2. Now hold on to the bottom of the right leg.
3. Make sure that the heel is on the ground, pull the right foot towards your chest,as much as is possible.
4. Repeat the same thing with the left leg.

Exercise # 6 - Soleus (Inner calf)
Do this calf stretch to get a complete stretch.

1. Kneel on the floor and place your right foot near your left knee.
2. Now place both your hands flat on the floor in front of you.
3. Lean forward in a slow motion while keeping the right heel on the floor.
4. This will help you to feel the stretch in the right calf muscle.
5. Do the same on the left leg.

Exercise # 7 - Achilles Tendon (Attaches heel to calf)
Be a little careful when you do this calf exercise.

1. Sit comfortably with your right leg straight and left leg bent.
2. Bring the heel of the bent leg close to the butt.
3. Make sure that the heel is on the ground.
4. Now pull the foot towards your body (left leg).
5. Feel the stretch.
6. Repeat the same steps onto the right leg.

These are some of the calf stretches that you should keep in mind and exercise them after your workout session. This will ensure that there is no injury or muscle pull that you have to suffer.