5 Calf Stretches & How To Do Them

The body is a wonderful creation, but it does have it’s flaws. One of those being muscle tightness and cramping.

Tight calves are not a fun thing to deal with day to day, and cramping in them can be excruciating to say the least.

Overexerting and insufficient stretching can be factors as to why your body acts this way.

Whilst cramping is more often than not a lack of electrolytes in your system, knowing some good stretches to do before a workout, and during a cramping episode, can help relieve pain fairly quickly.

It’s worth keeping in mind that calf pain can be a sign of more serious underlying medical conditions, such as deep vein thrombosis and peripheral vascular disease.

If this is a persistent problem, it’s worth seeking help from a medical professional to find out the root cause.

That being said, stretching the calf muscles can help to improve your mobility, and help them to lengthen and contract more vigorously during exercises, so building stretches into your routine can be a very fruitful use of your time.

Below we’ve listed 5 stretches and how to do them, to help loosen up those muscles and get you on the move again.

Wall Stretches

This is by far the easiest of the stretches, making it extremely useful if you have limited space or need to relieve some tension when out and about.

How to do it…

1. Stand an arm’s length away from a wall taller than you. Take a step backwards with your left leg onto your toes, and place your hands on the wall in front of you.

2. Press your left heel down to the floor, keeping the leg straight, and bending the right leg.

You should feel a pulling / stretching sensation in your left calf. If you don’t feel it stretching, move your leg further back and repeat the process.

Hold this position for 15-20 seconds, and avoid arching your back whilst doing so.

3. Return your left leg back to it’s original position, and repeat the process now putting the right leg behind you.

Towel Stretch

It goes without saying, but you’ll need a towel for this stretch, or if you don’t have a towel, trying using something like a belt.

How to do it…

1. Sit on the floor with both legs straight in front of you, flat to the ground.

2. Wrap your towel under the ball of your left foot, making sure to hold both ends of the towel, making a ‘U’ shape around the foot.

3. Keeping your leg straight, pull the towel towards you so your foot bends upwards, and hold it for 30 seconds, then relax it for 30 seconds. Repeat this 3 times for each foot.

Heel Cord / Achilles Tendon Stretch

Tightness of the calf muscle isn’t always strictly down to the muscle itself, it can be in part an issue with the Achilles Tendon (or Heel Cord) as well.

How to do it…

1. Stand an arm’s length away from a wall taller than you, with one leg in front of you, and one behind you.

2. Bend your left knee, turning your foot inwards slightly, and press your hands against the wall.

3. Keeping both feet flat, push your hips forwards towards the wall, making sure your torso is central and not to one side. Hold this position for 30 seconds, and then repeat for the other leg.

Step Stretch

This exercise can be modified to stretch both the gastrocnemius (the big meaty muscle) and soleus (the smaller muscle beneath the gastrocnemius), and all you need is a step.

How to do it…

1. Stand on a step, with your left foot positioned so half of it is off the edge of the step.

2. Drop your heel downwards, bending your right knee to do so. To stretch the gastrocnemius, keep your left leg straight, and to stretch the soleus bend your left knee slightly.

3. Hold this position for 30 seconds, and repeat three times for each leg. If you want a deeper stretch, place your non-stretching leg on the next step up of your stairs.

Flexion Stretches

For these exercises, you’ll need a resistance band which puts a comfortable amount of strain on your foot. These stretches will help to strengthen the lower leg, ankle and foot.

How to do it…

Dorsiflexion Stretch

1. Sit on the floor with both legs straight in front of you, flat to the ground.

2. Anchor the band around a stable piece of furniture which won’t move, and wrap the other end over the top of your left foot.

3. Pull your toes towards your body, and ease them slowly back to their original position. Repeat this 10 times and then swap to the other foot.

Plantarflexion Stretch

1. Sit on the floor with both legs straight in front of you, flat to the ground.

2. Wrap the band under the bottom of your left foot, holding the other end firmly in your hands.

3. Push your toes away your body, and ease them slowly back to their original position. Repeat this 10 times and then swap to the other foot.

We always advise people to see their doctor or a suitable consultant if they are suffering with significant pain or injury, so please take the time to make sure you’re in good health and that these stretches are suitable for you before doing so. Ensure any anchoring you use for stretches are firm and secure to avoid accidental injury or harm.