How to Stretch Your Calf Muscles Effectively

Many people complain of tight calf muscles that do not seem to be relieved by stretching. This article is intended to trouble shoot reasons that this stretching may not be offering relief.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• a wall

1. Position yourself facing a solid wall.

2. Place your hands on the wall.

3. Begin by stretching your right calf muscle. To do this, place your right leg behind your left.

4. Make sure your right toes are pointed directly forward (so that your hip and pelvis are parallel to the wall and symmetrical)

5. Lean your body forward toward the wall, keeping an upright posture from your hips and through your back. Your right knee should remain straight and your heel should stay on the floor. Your hips should be parallel to the wall, not twisted or rotated.

6. Stop leaning when you feel a gentle stretch in your calf muscle. There should not be any pain with this.
   Hold this position for 30-60 seconds.

7. After 30-60 seconds, return to full standing.

8. Assume the same position, except this time lift your right heel slightly by bending your right knee.

9. Lean forward with your knee in this bent position. The stretch should be felt slightly further down in your calf muscle.

10. Stop leaning when a gentle stretch is felt. Hold this position for 30-60 seconds. Again, check your posture and hip position as mentioned above.

11. Repeat all with your left leg back.

Tips & Warnings

• Your calf consists of two muscles. One of which is stretched with your knee straight and the other of which is stretched with your knee bent. The above stretches should both be performed
• Stretch and move slowly and gently. There should never be any pain.
• Always consult a physician before beginning any stretching program.