How To Stretch Calves

Learning how to stretch calves can help a walker or runner to avoid pain since the calf muscles act as shock absorbers for the feet and ankles.  When you stretch calves they become more flexible and elastic. There are three basic stretching exercises that can help you to avoid injuries such as Achilles tendonitis. Stretch calves immediately before or after a run or brisk walk.

If you want to stretch calves, you will need:

• Firm surface
• Towel or elastic exercise band

1. Outer calf stretch. Sit with your legs out in front of you. Take a towel or elastic band around one foot at the ball of the foot. Hold onto the end of the rope, one end in each hand. Flex your foot with your toes pointing toward your knees to stretch calves. Hold the stretch for two seconds. Do this stretch 10 times with each leg.
2. Inner calf stretch. Sit with legs out in front of you again. Bend one leg up with the knee pointing upward.  Grab your foot with your fingers on the bottom. Pull your foot toward you, keeping your heel on the ground. Hold the stretch for two seconds. Do this stretch 10 times with each leg.
3. Achilles tendon stretch. Sit in the same way with one leg out in front of you and one leg bent. Bring the foot of your bent knee toward your bottom. Pull the foot back toward your body with the heel on the ground. Hold the stretch for two seconds. Do this stretch 10 times with each leg.