How to Stretch the Outside Calf Muscle

Calf stretches can help minimize ankle and knee injuries.

The calf is made up of two muscles which are the gastrocnemius and the soleus. The soleus lies beneath the gastrocnemius while the gastrocnemius has two origins that begin in the back of your knee and down into your Achilles tendon, according to Michael Clark of the National Academy of Sports Medicine. The outer calf is the lateral part of the gastrocnemius that works with the rest of your legs to produce and reduce force when running and jumping. Stretching and improving your calves' range of motion reduces the risk of injury and improves sports performance.

Things You'll Need

• 1 foot-long half-foam roller

Instructions

Self-Myofascial Release

1. Place your right calf on top of a foam roller near your Achilles tendon, and sit on the ground. Place your left calf on top of your right leg to apply some pressure.

2. Rotate your right foot leg slightly to your right. Roll along the outer calf from the Achilles tendon up to the point where it meets the back of the knee.

3. Hold any tenderness along the calf until the pain subsides. Do not roll quickly or you can cause muscle spasms and more pain.

Standing Calf Stretch

1. Place a half-foam roller about six inches away parallel from a wall. Place your right foot on top of a half-foam roller with your heel on the ground. Put your hands on the wall, and turn your right leg and foot slightly toward the center of your body.

2. Put your left foot between the foam roller and the wall. Shift your weight toward the left foot, and hold the stretch for five to six deep breaths.

3. Switch legs and do the same stretch for your left calf. Keep your posture upright to avoid hunching.

Supine Hamstring and Calf Stretch

1. Lay on the ground on your back, and grab the back of your right knee with both hands. Keep your left leg on the ground.

2. Extend your right leg straight up, and flex your foot toward your face. Rotate your right leg and foot toward the center of your body.

3. Hold this stretch for five to six deep breaths. Perform three stretches on each leg.

Tips & Warnings

• If one leg feels tighter than the other leg, perform an extra set of stretches on the tight leg, physical therapist Gray Cook suggests, author of "Athletic Body in Balance."

References

• "NASM Essentials of Personal Fitness Training "; Michael Clark; 2007
• "Athletic Body in Balance"; Gray Cook; 2003