Sit on the floor with a stretching strap, belt, or towel. Hold for 30+ seconds for 2-3 sets on each leg for each position. With this change in leg position, you should feel a stretch a little lower and deeper into the calf. Then, to address the deeper calf muscle known as the soleus, repeat the stretch with the back knee slightly bent this time. Lean until you feel a strong stretch in the back of the leg at the calf muscle known as the gastrocnemius.
Keep the back knee perfectly straight as you shift your body weight into your front leg and bend the knee. The foot should be pointing straight forward throughout the stretch and with heel firmly on the floor. Step back with the leg that you want to stretch and place the foot flat on the floor. Grab a chair or use the wall for balance. Hold for 5-10 seconds for up to 10 repetitions. Return to the starting position before repeating again. Shift until you feel a strong but comfortable stretch in the back of the calf and hold. Then, keep the knee of the affected leg straight as you shift your body weight backward and bring your toes up toward your shins. Keep good posture in the upper body and spine.
Make sure the foot is flat and the toes are pointing straight forward. Place the foot of the affected leg comfortably on the stretcher in its designated spots for the forefoot and heel. Grab a calf stretcher and a chair for balance. More Calf Exercises Achilles Tendon Stretch Always focus on staying relaxed and never force a move if there is significant pain.
Gently stretching the calf muscles in the morning, prior to a workout, and after an activity are all great ways to decrease stiffness and pain. Keep reading to learn about stretches for tight or injured calf muscles. Calf pain and stiffness can make it feel hard to go about your normal day without cringing or limping. Calf strain is also a common jumping and running injury. The calf muscles are one of these areas because of the role they play in everyday activities like standing and walking. The best calf muscle stretches are designed to target muscle groups in the leg that tend to be stiff, sore, and more easily injured due to overuse.