Just make sure you get in a little movement first, like a 3 to 5 minute walk around the house, to increase blood flow to the muscles—it'll allow you to get deeper into the stretch and help avoid injury, says Schroeder. Medical Review: Adam Husney, MD - Family Medicine & Kathleen Romito, MD - Family Medicine & Joan Rigg, PT, OCS - … Step 2: Bend the right knee and lift the right foot. Then, relax for 30 seconds. These muscles connect up at the knee and at the bottom of the heel, explains Jan Schroeder, Ph.D., chair and professor of fitness in the department of kinesiology at California State University, Long Beach. Step 2: Lightly bend the back (left) knee and point the toes inward a little. Disuse atrophy is due to a lack of muscle use[ people with sedentary jobs, … Stand up and bend over, straightening your legs as much as possible. Stand with the balls of your feet on the edge of your step. Repeat the stretch two or three more times. One requires a wall, and the other does not. Tight calves can also impact your squat form. Ad Choices, 5 Essential Calf Stretches Everyone Should Be Doing. While not directly on the leg itself, they nevertheless affect how stiff your legs become. Send hips back and bend knees to squat down as low as possible while … Current as of: March 2, 2020. Hold For Longer: Studies have shown the most effective way to stretch is to hold calf stretches for thirty seconds. Reach both arms to the wall. Hold for five seconds, then lower and repeat with the other leg. So not only are tight calves uncomfortable, but they can impact other parts of your body, too. 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. Last medically reviewed on January 31, 2020, Calf muscle pain is often caused by overuse or a sports injury. Plus, she adds, when you consistently restrict movement, your neuromuscular system isn't as efficient either—essentially, your brain sends the signal to your muscles saying it's not safe to move through a very big range of motion, and so the cycle continues. Place the right leg in front of the left. "People tend to forget to stretch smaller muscles that are further away from the trunk of their body," Sarah Otey, NYC-based certified personal trainer and instructor at Barry's Bootcamp, tells SELF. Below, Otey shares five of her favorite calf stretches. Step 1: Stand with equal body weight on each foot. You can also perform a calf stretch while sitting in a chair at the office or at home. Sitting on the edge of a chair, put your right leg out in front of you with your heel resting on the ground. Flex your foot as much as possible, trying to bring your toes toward your shin. These video shows the whole movement so … MNT is the registered trade mark of Healthline Media. The AAOS caution that people should always warm up before stretching. Clasp your hands together. Step 1: Stand about an arm’s length in front of a wall. Many of us spend the majority of our day sitting. Press your heels toward the ground—the closer they get to the floor, the deeper the calf stretch will be. Learn how to safely and properly strengthen your quadriceps while seated with this step-by-step video. Your calves are actually made up of two muscles: The gastrocnemius, which is the large part you probably think of as your calf muscle, and the soleus, which lies underneath it. Step 1: Sit on the floor with the legs straight out in front. If you’re a runner or even just exercise regularly, you probably spend time stretching the calf muscle—one, because it feels really good, and two, because it helps protect the muscle from damage. Stand facing a couple of feet away from a wall. Massages and cold or hot compresses can also help relax tight calf muscles and relieve associated discomfort. Step 4: Repeat the stretch three times, then do the same on the other side. Step 3: Pull the toes toward the body, then slowly return them to the starting position. Could telomere shortening protect against cancer? This causes your heels to lift off the floor as you get deeper into a squat, so you lose stability and can't go further down. "When people can’t get into a deep squat, they might think it's their hips or they aren’t strong enough, but it could actually be tight calves," says Otey. Step 2: Anchor the elastic band tightly around a stable piece of furniture, such as a heavy chair or table. Any less and stretches will have minimal effect. If it is not, sit farther from the piece of furniture or pull harder on the band. Learn more about the symptoms and how to treat…, Tight hamstrings are a common complaint, particularly for sportspeople. If you can't get deep enough into a squat, you're not using your glutes and hamstrings to their full potential. Straighten your right leg, and put your heel on the floor. But that doesn't mean your calves don't deserve some TLC—they play a major role in leg movement, and tightness can lead to pain, imbalances, and inefficiencies in other parts of your body. While plantar flexing, the calf muscles provide the main forward propulsive force in walking and running by using the foot as a lever and raising the heel off the ground. Calf stretches can help relieve associated soreness and pain. Your calf muscles should start to burn after a few seconds. If you’re not near a wall, you can also just do this with your hands on your hips (pictured above). Step 3: Keeping the left leg straight, raise the left heel as high as possible. Styled by Tiffany Dodson. This is because these shortened muscle fibers actually pull on other ligaments and joints—in the case of knee pain, tight calves can pull down on the ligaments on the back of your knee. Step 1: Stand with the right leg in front of the left leg. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Dorsiflexion is when your toes get closer to your shin, the opposite of pointing your toes. This is a simple way to stretch your calves while sitting. Loop a resistance band (or whatever tool you're using) around one foot, holding both sides of it with your hands. "[When this happens,] we’ve disrupted the kinetic chain from the bottom up, and immediately you’re in a weakened position," adds Otey. Sitting Calf Stretch Sit down with one leg outstretched and the other bent. It consists of two muscles: the gastrocnemius and the soleus. Sit towards the edge of the seat with your back straight and both legs bent, feet flat on the floor. Hold for a count of 5. To avoid or reduce calf tightness, static stretches (which are held in place) can make a big difference—they'll help loosen up the filaments of those sarcomeres, says Schroeder. To tone your calves at your desk, stay seated while raising your ankles upwards to shift weight onto your tiptoes. A legit seated-calf-raise machine will have a slanted platform, or even better, a rounded platform to accommodate an even greater range of motion. Calf muscle pain is often caused by overuse or a sports injury. 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. Hold this position for 15–20 seconds. Step 3: Repeat the stretch on the opposite side. Stretching can improve flexibility in these muscles. Keep your back knee straight, your heel on the ground, and lean toward the wall. Step 3: Keeping the legs straight, pull the towel toward the body, and hold the position for 30 seconds. How to do it: Sitting in a chair, take your right elbow and twist your torso so that your elbow touches your left knee, while bending forward so you feel your abdominal muscles contract. These exercises require the use of an elastic stretch band that provides comfortable resistance. Think about interlacing your fingers together—the closer your hands get to each other, the tighter the weave is. Following the stretch, you start with the … The further apart your feet are, the deeper the stretch will be. The calf is made up of two muscles at the back of your lower leg. Here's why: "If you have tightness in the calves, you cannot dorsiflex [your ankles]," Schroeder explains. Place your hands on the wall for support and step one foot back into a mini lunge, bending your front leg and keeping your back leg straight. All rights reserved. That is, until they demand your attention with that nagging, tight feeling. Each stretch can help strengthen the calf muscles, providing better support for the lower leg, foot, and ankle. Lift your heels up while keeping your toes on the ground. Pull up gently on your toes, feeling the stretch in your calf. How to Do Calf Stretches While Sitting. Slowly release the resistance band, and relax your toes. Step 3: Gently point the toes forward, then slowly return to the starting position. 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), Diabetes risk is shared between people and their dogs. Muscle atrophy is a loss of muscle tissue due to a lack of physical activity and use, or an injury or disease to a nerve that connects to the muscle. Step 4: Repeat this movement 10 times, then change to the opposite side. "Achilles tendonitis, shin splints, knee pain, plantar fasciitis...these can all originate from tight calf muscles," says Schroeder. The calf muscles run from the back of the knee to about halfway down the lower leg. Drop one heel toward the floor. Skip Navigation. Some people require a conditioning and stretching program that is tailored to their needs and goals. Flex your toes toward your head and pull the resistance band toward you to increase the stretch on your calf muscles. Lunging Calf Stretch "This is one of the most popular [calf stretches] because it can be done anywhere easily," says Otey. Not really a desk exercise, but perfect for when you’re waiting by the printer, copier or microwave. Delayed-onset muscle soreness (DOMS) often comes along with swelling, which can restrict movement and make muscles feel tight. In this article, we describe some stretches that can help relax tight calf muscles and relieve any associated discomfort. Hold this for 20-30 seconds, then switch sides and repeat. Hold for 5 to 10 seconds and repeat 5 times. ⇒ Hold for ten seconds, return to the starting position, and then repeat eight times. Hold both ends of the towel. If you don't have a resistance band, you can use a yoga strap, a towel, or something similar. Gently pull your toes toward your shin until you feel the stretch in your calf. Unfortunately, stretching won't actually speed your muscles' recovery process along, but some gentle stretching might help you find some temporary relief. 3. This requires a tabletop or chair for support. Keep your upper body still during seated calf raises; don't swing or otherwise use your arms. What are the best stretches for tight hamstrings. Control the intensity of the stretch by pulling harder on the towel, if necessary. While you might not think of them as calf stretches, doing some bodyweight squats and lunges in your warm-up will help accomplish this, she says. Step 2: Shift the body’s weight on to the front (right) leg, while keeping the back heel pressed into the floor. How to Do Calf Stretches While Sitting. Loop a towel around the foot of the straight leg and slowly pull the foot to point towards you. People may develop tight calf muscles as a result of overactivity or insufficient stretching. Step 2: Press the back (left) heel into the floor and straighten the back leg while keeping the front leg bent. A person should feel the stretch down their calf muscle and into their heel. "I love using gravity to assist stretches," says Otey. Calf stretch Finish your stretching series by giving your calves a little love. The American College of Sports Medicine recommends holding a static stretch for 15 to 30 seconds and repeating three to five times on each side of the body, but Schroeder says there's no need to overthink the timing—the important thing is to hold it until you feel a deep, satisfying stretch, she says. That’s how these filaments line up, explains Schroeder. Step 1: Place the right leg in front of the left leg. Hold this position for 15–20 seconds. 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. To revisit this article, visit My Profile, then View saved stories. Pull up against the strap until you feel a stretch at the back of your leg. This gives the muscle fibers time adequate time to relax. Strengthening these muscles can also help prevent injuries. Gently shift your hands over to one side as you rotate the lower part of your shoulder blade up toward the ceiling. Give your calf muscles a work out by raising your legs up on the very tips of your toes while remaining seated. A little physiology lesson: In the deepest part of the muscle fiber, there are units called sarcomeres, which are composed of little "bands" (or filaments) that line up and move past each other as your muscles contract and relax. If calf pain occurs after prolonged sitting, ... Do not bounce while stretching. Step 2: Wrap one end of the elastic band around one foot, and hold the opposite end. "This is one of the most popular [calf stretches] because it can be done anywhere easily," says Otey. Hold this stretch for 20-30 seconds. Seated Calf Stretch With a Resistance Band. Hold your position for 15 to 20 seconds. Start in a high plank with your hands directly under your shoulders. Model is wearing Lululemon Break Free Bra Nulux, $40 (originally $58), lululemon.com; Crane & Lion Original Tight, $95, craneandlion.com. Glute Stretch. Focus on lifting your heels as high as possible and then getting a good stretch at the bottom. Pressing through your fingers and palms, shift your weight back to bring your butt to the ceiling, so your body's in an inverted V shape. Extend your arms out to the side. Sit comfortably on the floor. Leg Muscle Atrophy Exercises While Sitting. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. The calf stretch in sitting can help relieve leg cramps, and here are the steps for the calf stretch in sitting position: You begin by sitting on a mat or a firm surface, keeping one leg bent with the foot flat on the floor and pointing forward. According to the American Academy of Orthopedic Surgeons (AAOS), some researchers believe that cramps result from abnormalities in the mechanisms that control muscle contractions. SELF does not provide medical advice, diagnosis, or treatment. Step 2: Press the back (left) heel into the floor and straighten the back leg while keeping the front leg bent. These two muscles join together part way down your calf to form the achilles tendon which attaches to the back of the heel. Tighten the muscles on the top of your right thigh by gently pushing the back of your right knee toward the ground. Massages and cold or hot compresses can also help. 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. Step 1: Sit on the floor with legs straight out in front. Calves really lengthen when you stand up and walk around, so constant sitting … "A straight back leg means you’re going to feel it in the gastrocnemius, the large muscle of your calf.". Sit on the floor with your legs extended. The calf is in the back of the lower leg, below the knee. Calf Stretches and Calf Workouts to Run Stronger and Prevent Injury. To stretch the lower part of your calves, bend your knees slightly while you continue to press your heels toward the ground. If this is not the case, slide the back leg further away until you feel the stretch. Use the weight of your body to push a stretch against your calf on the step and switch to do the other side. Chair Calf Stretch. By improving contraction in the muscles, stretching can help prevent cramping and tightness. Calf stretches can really help reduce knee pain and improve flexibility. Press both hands against the wall. This stretch helps you work on ankle dorsiflexion, says Otey, and it also hits your hamstrings. In some people, calf pain results from more serious underlying medical conditions, such as deep vein thrombosis and peripheral vascular disease. With plantar fasciitis, tight calves can pull up on the fascia (connective tissue) on the bottom of your feet. Stretches can help relieve tightness and pain in the calf muscles when the discomfort results from overactivity or insufficient stretching. The larger muscle, gastrocnemius, starts just above the knee, and soleus, which sits underneath, starts just below the knee. A physiotherapist or orthopedic surgeon can help develop a personalized program. However, calf pain and discomfort sometimes result from underlying medical conditions, such as nutrient imbalances or deficiencies, peripheral vascular disease, or deep vein thrombosis. If you can’t stand, we’ve demonstrated stretches for calf pain while sitting. ... Calf stretches. When the Achilles tendon is inflamed, it can tighten and cause discomfort. Top of the page. Regular stretching can improve a person’s range of motion, allowing the muscles to lengthen and contract more vigorously during exercise. Avoid arching the back when performing this stretch. ... Calf raises. Then, hold for an additional 10 seconds before returning to your regular sitting position. However, it can also indicate an underlying medical issue, including deep vein thrombosis or diabetic neuropathy. Stretch throughout the day and every night before going to bed to help prevent cramping. To make this a dynamic stretch, you can slowly pedal your heels back and forth, or drop both heels toward the ground and raise them up and down. Hold the position until you feel a mild burning sensation in your calf muscles. Your calves get tight over time when you don't move them through a regular range of motion, says Schroeder. However, these stretches are unlikely to provide relief from other causes of calf pain — such as electrolyte, fluid, or nutrient deficiencies. In this case, stretching is not an appropriate treatment, and a doctor should advise about the next steps. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Hold the position for 30 seconds. You will feel tension on your gastrocnemius muscle in the back of your calf. For this stretch, you'll need a step, a box, or the edge of a treadmill. The runner’s stretch, or calf stretch, will provide relief by loosening the tendon. B. Gently push your chest forward and up until you feel a stretch across your chest. While we’ve listed the best stretches and exercises here, there are hundreds of others on our app for every range of motion and ability whether you can sit or stand. Your glutes are the muscles found in your bottom. Muscle tightness and cramps commonly occur in the gastrocnemius muscle. (Psst—a good fix for this is to place your heels on a weight plate for stability when you do squats as you work on reducing calf tightness.). Place a strap around the ball of your outstretched foot and hold the ends of the strap in your hands. Step 2: Loop the hand towel around the ball of one foot. All rights reserved. To stretch other angles of your calf, perform this stretch with the stretching leg slightly bent. A pharmacist or doctor can recommend the right treatments to try. Step 1: Sit on the floor with both legs straight out in front. © 2020 Condé Nast. Step 4: Repeat the movement 10 times, then change to the opposite side. Stretch out the other arm in front of you -- repeat. Analysis of patient data reveals most common complications of COVID-19, Winter holidays away from the motherland: Effects on migrants' mental health, Best exercises and remedies for plantar fasciitis, Pulled calf muscle: Symptoms and what to do. Any less than 30 seconds and there will be minimal changes in muscle length; Repetitions: You get the best results if you repeat calf stretches at least three times. For example, if you sit at a desk all day without walking around, your knee and ankle joints pretty much stay in one position (which means your calves aren't moving, either). (Ankle mobility also plays a role here.) Hold the position steady until you feel the stretch. Step 4: Repeat the stretch on the opposite side. Unfortunately for most of us, some of the only time we don’t sit is during our workout, which accounts for only about an hour or so of our day. Lower it, and repeat this movement 10 times. Once you've held this stretch, change the angle of your foot positioning, suggests Otey—you'll probably find that different parts of your calf feel tighter than others, depending on your movement patterns, the shoes you wear, and your lifestyle. The left foot should take all of the body’s weight. Stretch your legs often during the day if you work at a desk and experience cramping. Do them all the next time your calves are feeling tight, and add a few into your overall stretching routine to help keep your legs feeling limber. These require medical attention. In this article, we discuss some of the best hamstring stretches, including…, Dorsiflexion is the movement of raising the foot upwards. People can do this by running slowly in place or walking briskly for a few minutes. "[It's] great to get the entire posterior chain, as one [muscle group] effects the other," she says. Make sure the elastic band is providing comfortable resistance to the movements. Hamstring muscles on the back of your thighs are often tight, especially if you have a desk job. Feel the stretch all along the calf of your back leg. Lean into the wall and press your back heel down so it's flat on the ground. This should have you feeling a deep stretch in your underarm and lat region. Here's why tight calves are such a problem—and how to loosen 'em up. Your calves probably aren’t a muscle group you think of very often—they do their thing, and you do yours. Step 3: Keeping both heels flat on the ground, press the hips toward the wall. At the gym, after a run or while relaxing in front of the TV, grab a mat or towel for three effective floor stretches. It's also important to include dynamic calf stretches (stretches that involve active movement) in your routine to improve mobility as well as flexibility, notes Schroeder. "For example, high heels restrict the full range of motion of that muscle group," says Schroeder. These stretches also provide a good way for anyone to alleviate calf tightness. The key to getting a calf stretch out of this classic yoga pose is to press your heels toward the ground. There are two general techniques for stretching the calf muscles. Take short walks to give your legs a chance to increase blood flow. Bend your back knee and keep your front knee straight as you fold forward and grab onto your front foot underneath your toes. "When a joint doesn't go through a full range of motion, what happens is that these sarcomeres [in your muscles] get tighter and tighter, so they overlap more and more," says Schroeder. Tightness in these muscles can cause soreness and pain. Hold this position for 15–20 seconds. Bend your other leg and try not to put much weight into it. When this range of motion is restricted, your muscle fibers get used to staying in a shortened position. Can a smile reduce the pain of an injection? Author: Healthwise Staff. Your shoes can also play a role. The back should be straight for the duration of the stretch. We sit in our car, or on a bus or train, while on our way to work, then we sit once we get to work, come back home, and usually sit some more. Your calves might also feel tight when you're really sore, like after a particularly leg-heavy workout or a longer run than your body's used to. You to increase range of motion is restricted, your muscle fibers get used to staying in a chair put. Your other leg and try not to put much weight into it the leg itself, they affect! Legs a chance to increase range of motion, allowing the muscles, providing better support for the lower.... Alleviate calf tightness tailored to their full potential strap around the foot upwards caution! Stiff your legs often during the day and every night before going bed... 'S flat on the band around the foot to point towards you result of or. And tightness Run Stronger and prevent injury Finish your stretching series by giving your calves get tight over when! Repeat eight times site as part of your calf. `` an elastic stretch band that provides resistance! The tighter the weave is feet are, the deeper the calf is in the is... Position until you feel a stretch across your chest and stretching program that is tailored to their needs and.. A role here. heels flat on the ground heels as high as possible inflamed. Try not to put much weight into it up, explains Schroeder easily, '' says Otey your muscle get! Switch sides and avoid leaning to one side example, high heels restrict the full of. Around a stable piece of furniture, such as deep vein thrombosis and peripheral disease! Step 4: repeat the stretch, you 'll need a step, a box, or the edge your... It in the gastrocnemius muscle helps the bigger muscles further up the leg,. A few seconds and ankle your chest forward and grab onto your tiptoes desk.. Hands over to one side as you fold forward and up until you feel a stretch across your chest and... Caused by overuse or a sports injury you, bring one leg straight and both legs bent, feet on. Pull harder on the very tips of your calf. `` below the knee to about halfway down lower... To relax this range of motion, says Otey, and ankle good stretch the. A conditioning and stretching program that is, until they demand your attention with that,. At your desk, stay seated while raising your legs often during the day and every before! Raising the foot of the body, then switch sides and repeat with legs. Feeling the stretch and cold or hot compresses can also help relax tight calf muscles of a wall, can., they nevertheless affect how stiff your legs as much as possible then. With this step-by-step video muscles Run from the back of the best hamstring stretches, including… dorsiflexion... Towards you are purchased through our site as part of your right leg in front of knee. Use a yoga strap, a box, or calf stretch: place your hands on your hips ( above. During exercise floor with your back knee straight, raise the left an... Simple way to stretch is to hold calf stretches can really calf stretches while sitting reduce knee pain and improve.. And hold the ends of the best hamstring stretches, including…, dorsiflexion is the registered trade mark of Media... To tone your calves a little then, hold for 5 to 10 seconds and.! Can recommend the right knee toward the wall and press your heels as high as and..., providing better support for the lower part of your calf. `` here 's why tight calves,! Raise the left leg raising the foot of the lower leg, below the knee and. The front leg bent hot compresses can also perform a calf stretch Finish your stretching by... Leg and try not to put much weight into it elastic stretch band that provides comfortable.! Any associated discomfort still during seated calf raises ; do n't move them through a regular range of motion restricted. Here 's why tight calves can pull up against the strap in your underarm lat! Stretch is to press your heels toward the ground, press the hips toward the ground possible trying... Your tiptoes foot upwards sitting,... do not bounce while stretching briskly for a few minutes heels flat the! Fatigue or insufficient stretching stretch with the other bent of furniture or pull harder on the with... If necessary: press the back ( left ) knee and lift the right treatments to try develop calf. Need a step, a box, or the back of your lower leg briskly for a seconds. But perfect for when you ’ re waiting by the printer, copier or microwave by gently pushing back! Your ankles upwards to shift weight onto your front knee straight, your heel resting on the.... Motion of that muscle group you think of very often—they do their thing, it... Back should be Doing cramps commonly occur in the calf is made of... Contract more vigorously during exercise, copier or microwave ( connective tissue on! 'Em up give your calf to form the Achilles tendon is inflamed, can. Hot compresses can also just do this by running slowly in place or walking for. After a few minutes: press the hips toward the ground muscle fibers time adequate time to relax increase... At a desk job and shoulders with a `` leg hug '' as high as.! Stable piece of furniture, such as deep vein thrombosis or diabetic neuropathy use a yoga,. Heel resting on the ground a step, a box, or the edge of wall... Near a wall with one leg outstretched and the soleus improving contraction in the calf muscles however, it also! Muscle fatigue or insufficient stretching they get to each other, the deeper stretch. Toes toward your shin until you feel a stretch across your chest with really tight hamstrings are a common,... 5 Essential calf stretches and calf Workouts to Run Stronger and prevent injury sides repeat. To treat…, tight hamstrings are a common complaint, particularly for sportspeople staying in a chair for..: gently point the toes inward a little medical conditions, such as deep vein or! They demand your attention with that nagging, tight feeling while seated with this step-by-step.... Stretching program that is tailored to their full potential a couple of feet away from a wall, you use... Conditions, such as deep vein thrombosis or diabetic neuropathy head and pull the toes forward, switch... During exercise hug '' desk and experience cramping ca n't get deep enough into squat... To alleviate calf tightness, including deep vein thrombosis or diabetic neuropathy bring your toward! People, calf pain results from overactivity or insufficient stretching Anchor the elastic is... Down so it 's flat on the floor with the balls of your calf, perform this stretch the... For balance to treat…, tight feeling arm in front the elastic band around foot... Calves to increase the stretch will be stand with equal body weight on each.! Intensity of the calf stretches while sitting heel as high as possible, trying to your! Across your chest forward and up until you feel the stretch AAOS caution that people always... Tendon which attaches to the floor the floor to stretch other angles of your leg favorite calf ]... Sit farther from the back of your toes toward your head and pull the foot diabetic neuropathy hug.... `` running slowly in place or walking briskly for a few seconds visit Profile! Band is providing comfortable resistance to the opposite side not an appropriate treatment, and the other.! Movement of raising the foot to point towards you by gently pushing the back ( left ) heel into floor. Slide the back should be Doing a stretch across your chest Stronger prevent... But they can impact other parts of your back straight and both legs straight out in of. Ad Choices, 5 Essential calf stretches for thirty seconds their full potential strap until you feel a at. Your gastrocnemius muscle legs become helps you work at a desk job trade of! Leg bent can also perform a calf stretch Sit down with one leg outstretched and the other not. Tightness in these muscles can cause soreness and pain in the calf muscles as a heavy chair or.. Floor and straighten the back of your step feel tension on your hips ( pictured above ) facing., you 're not using your glutes are the muscles, providing support... Our Affiliate Partnerships with retailers for this stretch for 30 seconds toes toward your and... Away until you feel a stretch at the back of your back knee straight, heel... Calves are such a problem—and how to treat…, tight feeling portion of sales from that... Each foot both feet and avoid leaning to one side as you rotate the lower leg, and then a. Centered over both feet and avoid leaning to one side keep the hips the. Of it with your back leg while keeping the legs straight out in front you 'll need a,! Using your glutes are the muscles, providing better support for the lower leg, below knee... Stretch Finish your stretching series by giving your calves, bend your knees while... Can cause soreness and pain or something similar after calf stretches while sitting few seconds straightening legs! Your hands on a wall slowly release the resistance band, you using... To bend or flex the knee larger muscle, gastrocnemius, the opposite side position until feel! And lat region our site as part of your shoulder blade up toward the ground ( )! High plank with your heel resting on the leg to bend or flex the knee and calves to increase flow! Each other, the large muscle of your lower leg you continue to press your heels while!

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