How to Stretch Your Calves Correctly

While young runners often feel that they do not need to stretch, they can improve their performance and avoid injury with a good stretching routine. Older runners or runners returning after an injury may surprise themselves when they see how stretching can improve their flexibility and performance. Stretching your calves should be an essential part of your workout regimen.

Difficulty: Moderately Easy

Instructions

1. Warm up your muscles with an easy half-mile or full mile jog before you do any stretching. This will prepare your body for your normal stretching routines. If you stretch when your muscles are cold, your routine might cause the same injuries it is designed to prevent.

2. Prepare to stretch your calves by standing about 3 feet from a wall or any other vertical surface or structure that can support your weight if you lean toward it at shoulder height.

3. Set your feet flat on the ground at shoulder width and straighten your body. Lean gradually and gently toward the wall while keeping your feet flat. This will naturally stretch your calves.

4. Hold this stretch for 30 seconds without bouncing or moving to complete the gentle stretching of your calves prior to strenuous running or other exercise.

5. Continue with your run or other workout after you have completed a full set of stretches. Stop to stretch again during a long run if you feel your calves or any other muscle group beginning to tighten up. Stretch your calves again at the end of your workout.

6. Include your calf stretch in a daily routine of stretches designed to stretch your calves, hamstrings, quadriceps, hips, back, groin and the iliotibial (IT) band. Stretch the corresponding or balancing muscle group immediately after any stretching exercise. Correctly balancing your stretches will help protect you from the injuries that often occur from making unbalanced use of your muscles. The balancing stretch after stretching your calves involves stretching your IT bands, which you can achieve in various positions by holding the toes of one foot and stretching that leg back toward your buttocks.

Tips & Warnings

• Avoid excessive stretching of your calves or any other muscle group. This can cause injury by leaving one set of muscles too slack and weak to play its natural role as a balance against another muscle group.

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