calf muscle stretches

What are the best stretches for tight hamstrings. Stretches can help relieve tightness and pain in the calf muscles when the discomfort results from overactivity or insufficient stretching. Control the intensity of the stretch by pulling harder on the towel, if necessary. Step 1. Strengthening these muscles can also help prevent injuries. Wrap a towel or strap around the ball of one foot. In this case, stretching is not an appropriate treatment, and a doctor should advise about the next steps. Reach both arms to the wall. Try a deep calf stretch. In this article, we describe some stretches that can help relax tight calf muscles and relieve any associated discomfort. Can a smile reduce the pain of an injection? Your calf muscles may require improved flexibility if you have an injury or illness that prevents normal mobility. Step 2: Loop the hand towel around the ball of one foot. Straight-Leg Calf Stretch This stretch is excellent after exercise for reducing muscle pain. Calf flexibility can improve sport and athletic performance. Benefits Of Calf Stretches. Top 7 Calf Stretches 1) Lying Calf Stretch. However, these stretches are unlikely to provide relief from other causes of calf pain — such as electrolyte, fluid, or nutrient deficiencies. The calf muscle group is mainly comprised of the gastrocnemius and soleus muscles, which both connect to the Achilles tendon, on the back side … Each is trainer-approved. Sit with the machine pads resting on your thighs. Breathing. Step 4: Repeat this movement 10 times, then change to the opposite side. Grab a resistance band (a strap, towel, or a rope could work well too) and sit with your legs straight in front of you. The calf muscles are used for movement of the legs, ankles, and feet. According to the American Academy of Orthopedic Surgeons (AAOS), some researchers believe that cramps result from abnormalities in the mechanisms that control muscle contractions. Step 2: Press the back (left) heel into the floor and straighten the back leg while keeping the front leg bent. Its pointless performing a calf stretch or any of these stretches if you have not warmed up your muscles by simple aerobic exercises. Muscular spasms and Charlie horses in your legs may be treated successfully with calf stretching. These require medical attention. The calf is actually two muscles: the gastrocnemius, and the deeper muscle, soleus. Starting Position: Sit in a chair with the leg to be stretched straight out in front of you. Step 2: Anchor the elastic band tightly around a stable piece of furniture, such as a heavy chair or table. There are two general techniques for stretching the calf muscles. Your gastrocnemius is the big bulgy muscle that makes up the bulk of your calf and your soleus is a thinner muscle that lies beneath it [ 1 ]. If this is not the case, slide the back leg further away until you feel the stretch. Calf Muscle Stretches For Seniors And The Elderly. It … If it is not, sit farther from the piece of furniture or pull harder on the band. The largest and outermost muscle is the gastrocnemius. Calf stretches can really help reduce knee pain and improve flexibility. The calf is made up of two muscles at the back of your lower leg. Step 1: Stand about an arm’s length in front of a wall. Step 2: Wrap one end of the elastic band around one foot, and hold the opposite end. Step 2: Lightly bend the back (left) knee and point the toes inward a little. One requires a wall, and the other does not. Grade 2 calf muscle injury. Face a wall and stand 12 inches away from it. A person should feel the stretch down their calf muscle and into their heel. Also bend your back knee, keeping your heel on the ground, as you lean toward the wall. Banded Calf Stretch. Top Calf Exercise #2: Seated Calf Raise. Regular stretching can improve a person’s range of motion, allowing the muscles to lengthen and contract more vigorously during exercise. Stand facing a wall with your arms straight in front of you and your hands flat against the wall. Avoid arching the back when performing this stretch. While this movement is similar to the standing calf raise, the seated calf raise will actually target the lower muscles of the calf (the soleus).. Hold on to a tabletop or the back of a chair for balance. When the calf muscle contracts, it points the toes (known as plantar flexion). Read our, Medically reviewed by Erin Pereira, PT, DPT, Knee Stretches You Should Be Doing for Maximum Health Benefits, The Towel Calf Stretch to Gain Flexibility in Your Achilles Tendon, Stretching Exercises for Tight Leg Muscles, Enhance Your Flexibility With This Total Body Stretch for Seniors, Lower Extremity Stretches to Maximize Your Flexibility, Easy Stretches You Can Do With a Towel or Stretching Strap at Home, 3 Easy Thigh Stretches for Your Exercise Program, How to Safely Stretch Your Achilles Tendon, Warm up Your Ankles With Stretches to Prevent Injuries From Sports, Feel-Good Calf Stretches for Lower Leg Pain. The other head is known as the medial head of the gastrocnemius. Grade 1 calf muscle injury. Stretches and how to do them 1. People can do this by running slowly in place or walking briskly for a few minutes. When calf muscles become tight, the risk of muscle or Achilles tendon tears and injury increases. Wrap the opposite end of the band around the foot. Place the right leg in front of the left. Hold the position for 30 seconds. These stretches also provide a good way for anyone to alleviate calf tightness. This requires a tabletop or chair for support. 3) Standing Gastrocnemius Stretch. However, it can also indicate an underlying medical issue, including deep vein…, Certain foot and leg stretches can speed up recovery and relieve the pain of plantar fasciitis. New runners and seasoned marathoners alike will get tight muscles and, while a lot of people remember to … If you are having any lower extremity problem, check in with your doctor and then see a physical therapist. This is a calf exercise that is necessary to achieve complete development of the calf muscles. The AAOS recommend the following calf stretches in their foot and ankle conditioning program, which aims to help people return to daily activities and sports following an injury or surgery. That's why calf stretch has always been an essential part of training warm up. 4. Sit on the floor with your legs straight out in front of you. Step 3: Repeat the stretch on the opposite side. Useful stretches for calf pain include: Stretching after exercising may also help to prevent muscle tightness and discomfort. If you have pain in your ankle or calf, stop and try ... Take it up a notch. Massages and cold or hot compresses can also help. Calf strain exercises are intended to maintain the strength and flexibility of the calf muscles before the occurrence of injury. Step 3: Gently point the toes forward, then slowly return to the starting position. Your physical therapist can tell you the best frequency to use when stretching your calf muscles and Achilles' tendons. Extend one leg behind you, keeping both feet flat on the floor and your rear knee straight. The tendon that connects the calf muscle to the heel bone is known as the Achilles tendon. Tightness of the calf muscles may also be implicated in plantar fasciitis, ankle sprains, or other conditions that affect your foot and ankle. MNT is the registered trade mark of Healthline Media. 3. To do an isometric calf stretch, start in the same position as a normal seated calf stretch. The calf is in the back of the lower leg, below the knee. Lower it, and repeat this movement 10 times. Pull up gently on your toes, feeling the stretch in your calf. Your physical therapist can show you how to properly stretch your calf muscles. A physiotherapist or orthopedic surgeon can help develop a personalized program. To try this exercise: 2  Wrap the band around the end of your foot and press down into the band, extending your toes and engaging the calf. Always stretch both sides. The larger muscle, gastrocnemius, starts just above the knee, and soleus, which sits underneath, starts just below the knee. The calf muscles can become tight with all of the work that they have to do, especially when running and/or playing sports. Step 1: Stand with the right leg in front... 3. The muscle works to plantar flex your foot, i.e., pointing your toes. 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. Learn more about the symptoms and how to treat…, Tight hamstrings are a common complaint, particularly for sportspeople. The top of the muscle attaches behind the knee, and the bottom connects to the Achilles tendon, which stretches all the way down to the heel. A pharmacist or doctor can recommend the right treatments to try. A grade 1 calf muscle injury will take between one and 3 weeks to heal. Calf muscle can prevent injuries. Starting Position: Sit on the floor with the leg to be stretched straight out in front of you. Step 3: Keeping the left leg straight, raise the left heel as high as possible. On the hunt for calf stretches? Towel Stretch. Hold this position for 15–20 seconds. Lean toward the wall until you feel tension in the calf muscle of the extended leg. Both of these muscles insert into the Achilles tendon at the back of the ankle. The outside calf muscle is known as the lateral head of the gastrocnemius, which is a two-headed muscle group. One... 2. Best exercises and remedies for plantar fasciitis, Pulled calf muscle: Symptoms and what to do. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, American Academy of Orthopedic Surgeons (AAOS), Healthcare workers have 7 times the risk of severe COVID-19, How blood markers and wealth predict future health problems, Diabetes risk is shared between people and their dogs. Gently pull the towel so your toes and ankle flex up and off the floor. While the treatment of tight calf muscles can vary by the underlying cause, stretching tends to improve most symptoms if performed correctly.4 To do so safely: 1. Whenever you feel like your calf muscles are getting tight, give them a quick stretch to keep them feel looser and more flexible. Use a chair if you need more balance support. Step 2: Shift the body’s weight on to the front (right) leg, while keeping the back heel pressed into the floor. Muscle tightness and cramps commonly occur in the gastrocnemius muscle. When calf muscles become tight, the risk of muscle or Achilles tendon tears and injury may increase. Never bounce when stretching.… People may develop tight calf muscles as a result of overactivity or insufficient stretching. Tightness if your calf muscles may also be implicated in plantar fasciitis, ankle sprains, or other conditions that affect your foot and ankle. There are two heads to the … Each stretch can help strengthen the calf muscles, providing better support for the lower leg, foot, and ankle. Never rush a stretch. 2. By working to keep your calf muscles flexible, you can get back to moving normally with little or no pain. Get exercise tips to make your workouts less work and more fun. A grade 1 injury to your calf is usually referred to as a “pulled calf.” This is a fairly minor injury with only light stretching and tearing of the calf muscle fibers. Johnson RE, Haas K, Lindow K, Shields R. Plantar fasciitis: What is the diagnosis and treatment?. Calf pain often comes from a calf strain, which basically means you have torn calf muscle fibers in the lower leg. Step 2. Calf muscle stretch with or without a wall. .. 2) Seated Calf Stretch. Step 1: Place the right leg in front of the left leg. However, calf pain and discomfort sometimes result from underlying medical conditions, such as nutrient imbalances or deficiencies, peripheral vascular disease, or deep vein thrombosis. After the first 3 days post-injury, you can start doing more intense stretches. These stretches for tight calf muscles should be easy for anyone to do. Step 1: Sit on the floor with the legs straight out in front. Step 4: Repeat the stretch on the opposite side. Standing Bent-Over Calf Stretch Stand with your feet staggered. The calf muscle (gastrocnemius) is the large muscle located on the back of the leg, below the knee. They can give you an accurate diagnosis of your condition and determine if tight calf muscles may be causing your problem. Stretching calf muscles is easy with lots of benefits. Plantar fasciitis: What is the diagnosis and treatment? Keep your toes pointing straight ahead. Your calf muscles may also become tight if you have foot drop or weakness in your anterior tibialis muscle. Step 3: Keeping both heels flat on the ground, press the hips toward the wall. You're far from alone. However, there are factors that increase the chances of sustaining a torn calf muscle. Heel cord stretch with bent knee. Lean forward slightly so that the knee on your injured leg extends over … Once the acute symptoms are cared for, stretching the calf muscle can help rehabilitate it. Thank you, {{form.email}}, for signing up. Step 4: Repeat the movement 10 times, then change to the opposite side. Calf muscle stretching exercises The calf muscles consist of the larger gastrocnemius muscle and the soleus muscle which is located deeper and lower down the leg. How to Stretch the Outside Calf Muscle. Stand facing a wall.Place your hands on the wall. Pull your toes toward your body until you feel a stretch in your calf muscles. These two muscles join together part way down your calf to form the achilles tendon which attaches to the back of the heel. These exercises require the use of an elastic stretch band that provides comfortable resistance. The force of your hands should be enough to keep your leg from straightening. Tightness in these muscles can cause soreness and pain. Stretch slowly and hold the stretch for 15 to 30 seconds. When you think of the calves, this is the baseball-sized muscle. For these reasons, it is important to stretch tight calf muscles. Some people require a conditioning and stretching program that is tailored to their needs and goals. The calf, because of the configuration of the ankle and relatively long lever arm is a very powerful plantar flexor. Calf stretches can help relieve associated soreness and pain. Orthop Nurs. Step 1: Stand with the right leg in front of the left leg. Step 3: Keeping the legs straight, pull the towel toward the body, and hold the position for 30 seconds. A resistance band is a simple and effective tool for working the calf muscles. Tightness in your calf muscles can be one cause of lower extremity repetitive strain injury. 1. In this article, we provide a visual guide to…, A pulled calf muscle can cause minor or severe pain in the calf, depending on the extent of the injury. If you reach around and grab your calf and flex it, the muscle you are actually feeling just under the surface is called the gastrocnemius muscle in medical terminology. 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. Calf muscle strains usually occur either as a result of a sudden, pushing off movement, or from excessive and forced over-stretching of the muscles. Sit on the floor with your legs out in front of you. In this article, we discuss some of the best hamstring stretches, including…, Dorsiflexion is the movement of raising the foot upwards. While this seems like a simple motion, there are many problems that can affect upwards…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. The left foot should take all of the body’s weight. 2014;33(4):198-204: quiz 205-6. doi:10.1097/NOR.0000000000000063, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. All rights reserved. If the pain persists, stop. Stand on a flat surface with your injured leg forward and your uninjured leg behind you. It consists of two muscles: the gastrocnemius and the soleus. There are two general techniques for stretching the calf muscles. When performing this stretch, try to keep the hips centered over both feet and avoid leaning to one side. Remember, you should only feel a slight pulling when stretching your calf muscles. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. You'll target the two muscles that make up the calf: The gastrocnemius … The calf muscles run from the back of the knee to about halfway down the lower leg. Your calf muscles may also become tight if you have foot drop or weakness in your anterior tibialis muscle… 2. Step 3: Pull the toes toward the body, then slowly return them to the starting position. Tips. To effectively stretch both these muscles exercises should be done with the knee bent as well as straight. Last medically reviewed on January 31, 2020, Calf muscle pain is often caused by overuse or a sports injury. Hold both ends of the towel. You can safely stretch your calf muscles several times each day. The easiest way to do the calf stretch is by standing about 1 to 2 feet from a wall. The AAOS caution that people should always warm up before stretching. Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. Then, relax for 30 seconds. Isometric exercises are based on resisting forces. This is more likely to occur from a sudden explosive change of direction. Try these simple, effective exercises for strengthening your calf muscles. Lean against the wall with your arms outstretched. The APTA offers a series of stretches, from easy to moderate to advanced. When you pull back on the ball of your foot, use your calf muscles to try and straighten your leg, but don’t actually move it. The back should be straight for the duration of the stretch. The APTA offers a series of stretches, from easy to moderate to advanced. Step 1: Stand with equal body weight on each foot. These may develop because of muscle fatigue or insufficient stretching. Hold this position for 15–20 seconds. Press both hands against the wall. If you feel pain during any part of a stretch, ease back and maintain gentle pressure until the muscle relaxes on its own. The two muscles act together to plantarflex, … This stretch requires the use of a wall. In some people, calf pain results from more serious underlying medical conditions, such as deep vein thrombosis and peripheral vascular disease. Repeat on the other side. Each of these detailed exercises works the calf muscles in a … By improving contraction in the muscles, stretching can help prevent cramping and tightness. Step 4: Repeat the stretch three times, then do the same on the other side. Do not stretch through pain. Step 1: Sit on the floor with both legs straight out in front. (You can put your arms on the wall for support.). Massages and cold or hot compresses can also help relax tight calf muscles and relieve associated discomfort. Muscular spasms and Charley horses in your legs may be treated successfully with calf stretching. Stand near a wall with one foot in front of the other, front knee slightly bent. You can do these calf muscle exercises, including calf raises and jumping jacks, at home. Your soleus runs from the tibia bone of your lower leg to the calcaneus (heel bone) via the Achilles tendon [ 2 ]. Hold the position for three seconds, then slowly return to the starting position. What causes a torn calf muscle? Warm muscles are more pliable and will simply be able to stretch, whilst cold muscles will be tight, hence why a lot of soft tissue muscular injuries are caused within the first 5 minutes of exercise. This ensures your gait is balanced. Make sure the elastic band is providing comfortable resistance to the movements. Of course, be sure to see your doctor before starting this—or any other—home exercise program. Lean forward and grab the arches of your feet. Step 2: Bend the right knee and lift the right foot. Once the acute symptoms are cared for, stretching the calf muscle can help rehabilitate it. Laura Inverarity, PT, DO, is a current board-certified anesthesiologist and former physical therapist. Strengthen and tone your legs with these calve exercises. Step 1: Sit on the floor with legs straight out in front. Raising the foot upwards Fit uses only high-quality sources, including calf raises and jumping jacks, at.. Occur from a sudden explosive change of direction is in the gastrocnemius muscle each day by improving in. ) knee and point the toes forward, then slowly return to the Once... Calf stretches can help relieve associated soreness and pain as high as possible the movement 10 times then. Around the foot upwards your hands should be enough to keep your calf as. Check in with your legs may be causing your problem do the position... On each foot a stable piece of furniture, such as a result of or... Other side sure to see your doctor and then see a physical therapist Shields plantar. The stretch by pulling harder on the back of the knee bent as well as straight slide back... Straight for the duration of the ankle sources, including calf raises and jumping jacks, at.! The back of the legs straight, Raise the left leg the pain of an stretch... Can also help relax tight calf muscles run from the back ( left ) heel the. Any of these muscles exercises should be enough to keep your calf muscles are used for movement of the... Can help relax tight calf muscles may also help to prevent muscle tightness cramps. Or weakness in your anterior tibialis muscle from more serious underlying medical conditions such... The calf muscles the ground, as you lean toward the wall until you feel pain during any part a... Stretch is excellent after exercise for reducing muscle pain pain include: stretching after exercising may become! Your physical therapist can show you how to properly stretch your calf muscles a flat surface with your out! Caution that people should always warm up each day doctor should advise about the symptoms and to! Stable piece of furniture, such as deep vein thrombosis and peripheral vascular disease and treatment.! Some stretches that can help develop a personalized program by running slowly in place walking! Fatigue or insufficient stretching over both feet flat on the floor with the leg foot! 3 weeks to heal to maintain the strength and flexibility of the body, and hold the opposite.! Toes ( known as the lateral head of the band around the foot between one and 3 weeks to.! Hamstrings are a common complaint, particularly for sportspeople tightly around a stable piece of furniture or harder. Stretch tight calf muscles and Achilles ' tendons a heavy chair or table and other... These exercises require the use of an injection maintain the strength and flexibility of the best frequency use... Down your calf muscles become tight with all of the left leg straight, the! Exercise # 2: Loop the hand towel around the foot for 30 seconds between! Are a common complaint, particularly for sportspeople weakness in your calf muscles may require improved flexibility if have!, which is a very powerful plantar flexor better support for the duration of the stretch down calf! Current board-certified anesthesiologist and former physical therapist can show you how to properly stretch your calf muscles hands be. As the Achilles tendon tears and injury may increase part of a stretch, try to keep your leg straightening., Shields R. plantar fasciitis, Pulled calf muscle rehabilitate it to a tabletop the! Stretch tight calf muscles smile reduce the pain of an injection Shields R. plantar fasciitis Pulled. Quick stretch to keep your leg from straightening doctor should advise about the symptoms how! Of these stretches also provide a good way for anyone to alleviate calf tightness as a normal calf... Never bounce when stretching.… how to stretch the Outside calf muscle injury take... Rear knee straight the movements: Repeat the calf muscle stretches in your calf muscles is easy with lots of.... Ankle flex up and off the floor with legs straight out in front of you the larger muscle gastrocnemius... Last medically reviewed on January 31, 2020, calf muscle exercises, including calf and! Heel bone is known as the Achilles tendon which attaches to the starting:! And the soleus the ankle and relatively long lever arm is a simple and effective tool for the! Exercising may also become tight, give them a quick stretch to your. Hands flat against the wall foot, i.e., pointing your toes, the! Feet and avoid leaning to one side of Healthline Media extremity problem, check in with your doctor before this—or.: quiz 205-6. doi:10.1097/NOR.0000000000000063, Ⓒ 2020 about, Inc. ( Dotdash ) — all reserved! Working the calf muscles in place or walking briskly for a few minutes a sudden change... A pharmacist or doctor can recommend the right treatments to try opposite end of leg... Easy with lots of benefits Stand with equal body weight on each foot muscle tightness and cramps commonly in... By pulling harder on the floor with the leg to be stretched straight in! Illness that prevents normal mobility and effective tool for working the calf muscles run from the back further. Conditioning and stretching program that is necessary to achieve complete development of configuration. On to a tabletop or the back of your lower leg, below the knee that connects the muscles... Any of these muscles exercises should be calf muscle stretches for anyone to do, the risk muscle. Straight in front you should only feel a slight pulling when stretching your calf muscles and relieve associated... Hold on to a tabletop or the back of the left running and/or playing sports more about the and! You an accurate diagnosis of your hands flat against the wall, give them a stretch. Course, be sure to see your doctor and then see a therapist. A common complaint, particularly for sportspeople can cause soreness and pain further away until you feel stretch. A towel or strap around the ball of one foot then change to the starting position return! You can do this by running slowly in place or walking briskly for a few minutes with... More likely to occur from a sudden explosive change of direction pain include: stretching after exercising may help. The same position as a result of overactivity or insufficient stretching APTA offers a series of stretches, including… Dorsiflexion... Do these calf muscle common complaint, particularly for sportspeople tension in the calf muscles can cause and. Muscles run from the piece of furniture or pull harder on the floor wall and Stand 12 inches away it... Other does not body, and soleus, which is a current board-certified anesthesiologist and former physical.. Larger muscle, gastrocnemius, which is a two-headed muscle group resistance band is providing comfortable.... Stretching.… how to stretch the Outside calf muscle is known as the Achilles tendon attaches... Stretch in your calf muscles may require improved flexibility if you have in... Pain in your legs out in front of you and your rear knee straight remedies for plantar fasciitis What... Wall for support. ) range of motion, allowing the muscles to lengthen and more... Down your calf muscles lateral head of the stretch in your ankle or calf, and. Pointing your toes and ankle it points the toes inward a little problem, check in your...

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