Effective Calf Stretches

Over the last 11 years I've physically assessed over 400 runners and triathletes of all abilities, from beginners to ultra-marathon course record holders. Virtually all of them had one thing in common - tight calf muscles.

A great way to improve the flexibility of your two major calf muscles (the gastrocnemius and the soleus) is to do some soft tissue rejuvenation with the Stick or a foam roller followed immediately by static calf stretches for each muscle.

This technique creates a synergistic effect where the result is greater than doing each individual component separately. Try it out for yourself, it doesn't take long and your calves will feel great. Do this every day.

First use either the Stick or a foam roller on the calves as outlined below:

Calf release using the Stick

• Roll the Stick over a 3" area of the calves for 20 - 30 quick strokes.
• Move on to another 3" area and repeat until you've covered the entire calf.
• Use it on the inner and outer calves, not just the middle part.
• Do not push so hard as to create a pain response. A gentle pressure on the spot is enough.

Calf release using a foam roller

• Place lower region of calf muscle on roller.
• Cross other leg over top of the leg on roller to increase pressure (optional).
• Slowly roll over the calf area.
• If a tender point is located, stop rolling and rest on the tender point until pain decreases by 75%.
• Work your way up the calf to below your knee then make your way back down the muscle.
• Do this with foot pointing straight up, toes turned out and toes turned in to get the entire calf.
• Keep your butt on the floor.
• Do NOT cross the knee joint or ankle joint.

Then immediately after doing one of the above, do both of the following static stretches.

Gastrocnemius stretch

• Sit on the floor as pictured.
• Pull back until you feel a mild stretch in the calf.
• Keep your knee straight.
• Hold for 30 seconds.

 

Soleus stretch

• Sit on the floor as pictured.
• Pull back until you feel a mild stretch in the calf.
• Keep your knee bent throughout the stretch.
• Hold for 30 seconds.

 

Read more about running stretches.