3 Easy Stretches for Your Calves

The calf muscle (gastrocnemius) is the large muscle located on the back of the leg, below the knee. The tendon that connects the calf muscle to the heel bone is known as the Achilles tendon. When the calf muscle contracts, it points the toes (known as plantar flexion).

Tight Calf Muscles

When calf muscles become tight, the risk of muscle or Achilles tendon tears and injury may increase. Tightness of the calf muscles may also be implicated in plantar fasciitis, ankle sprains, or other conditions that affect your foot and ankle. Your calf muscles may also become tight if you have foot drop or weakness in your anterior tibialis muscle. Muscular spasms and Charley horses in your legs may be treated successfully with calf stretching. For these reasons, it is important to stretch tight calf muscles.

If you are having any lower extremity problem, check in with your doctor and then see a physical therapist. They can give you an accurate diagnosis of your condition and determine if tight calf muscles may be causing your problem. Your physical therapist can show you how to properly stretch your calf muscles.

These stretches for tight calf muscles should be easy for anyone to do. Of course, be sure to see your doctor before starting this—or any other—home exercise program.

Stretch 1: Runner's Stretch

1. Face a wall and stand 12 inches away from it.
2. Extend one leg behind you, keeping both feet flat on the floor and your rear knee straight.
3. Lean toward the wall until you feel tension in the calf muscle of the extended leg. (You can put your arms on the wall for support.)
4. Hold for up to 30 seconds.
5. Repeat with the other leg.

Stretch 2: Seated Calf Stretch

• Sit on the floor with your legs straight out in front of you.
• Lean forward and grab the arches of your feet.
• Pull your toes toward your body until you feel a stretch in your calf muscles
• Hold for 30 seconds.

Stretch 3: Towel Calf Stretch

The towel calf stretch is a great way to stretch your calf muscles, especially if you can't reach your feet with your hands as in stretch 2.

1. Sit on the floor with your legs out in front of you.
2. Wrap a towel or strap around the ball of one foot.
3. Gently pull the towel so your toes and ankle flex up and off the floor.
4. Hold the stretch for 30 seconds.
5. Repeat with the other calf.

Remember, you should only feel a slight pulling when stretching your calf muscles. If you feel intense pain or discomfort, stop the exercise and check in with your doctor or physical therapist to ensure you are stretching properly.

You can safely stretch your calf muscles several times each day. Whenever you feel like your calf muscles are getting tight, give them a quick stretch to keep them feel looser and more flexible. Your physical therapist can tell you the best frequency to use when stretching your calf muscles and Achilles' tendons.

Tightness in your calf muscles can be one cause of lower extremity repetitive strain injury. Your calf muscles may require improved flexibility if you have an injury or illness that prevents normal mobility. By working to keep your calf muscles flexible, you can get back to moving normally with little or no pain.