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Calf Stretches


About this topic


Your calf muscles can get tight and are often injured while playing sports. Calf stretches help to make the muscles longer. There are many ways to stretch the calf muscles. ‚  

General


Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚  
Stretching Exercises ‚  
Stretching exercises keep your back muscles flexible. They also stop them from getting tight. In order for your body to make changes, you will need to hold these stretches for 20 to 30 seconds. Repeat each exercise 2 to 3 times on each side. Do all exercises slowly. ‚  
  • Calf stretches standing ¢ ˆ ’ Stand about 12 to 18 inches away from a wall. Place your hands on the wall at shoulder level. Lean forward. Stretch your right leg straight behind you. Make sure the heel is flat on the floor. Bend the knee of the right leg. Be sure that the heel does not come up. Bend your left knee forward until you feel a stretch in the back of the calf of your right leg. This will feel strange, but it is the best way to stretch this calf muscle. Repeat on the other side.
  • Calf stretches seated ¢ ˆ ’ Sit at the edge of the chair. Loop a towel or belt around the ball of your foot. Pull your toes towards your head until you feel a stretch in the back of your calf muscle. Repeat on the other foot.
  • Calf stretches sitting with belt or towel ¢ ˆ ’ Sit with your legs straight out in front of you. Loop a belt or towel around the ball of one foot. Pull on the towel until you feel a stretch in the back of your calf. Repeat on the other foot.
  • Calf stretches lying down with belt or towel ¢ ˆ ’ Lie on your back with both legs straight. Loop a belt or towel around the ball of one foot. Lift the leg up, keeping the knee straight until you feel a stretch in the back of your thigh. Pull down on the belt or towel to bend your foot more for a better stretch. Repeat on the other foot. This stretch gets both your calf and the hamstrings on the back of your thigh.
  • Calf stretches on step ¢ ˆ ’ Stand on a step and hold onto a rail. Position your feet so only the balls of your feet are on the step. Lower both heels until you feel a stretch in the back of your calves.
  • Counter stretches ¢ ˆ ’ Stand a few feet away from a counter. Put your hands on the counter, shoulder width apart. Lean forward and bend your elbows as if you were doing a push-up on the counter. Be sure to keep your back straight and your heels flat on the floor. You should feel a stretch in the back of your calves.


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What will the results be?


  • Better flexibility and range of motion
  • Less stiffness and pain
  • Less cramping
  • Greater ease doing daily activities
  • Less chance of injury during sports

Helpful tips


  • Stay active and work out to keep your muscles strong and flexible.
  • Keep a healthy weight so there is not extra stress on your joints. Eat a healthy diet to keep your muscles healthy.
  • Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
  • Always warm up before stretching. Heated muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury.
  • Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
  • Never bounce when doing stretches.
  • Doing stretches before each meal may be a good way to get into a routine.
  • Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.

Where can I learn more?


American Academy of Orthopaedic Surgeons ‚  
http://orthoinfo.aaos.org/topic.cfm?topic=A00667 ‚  

Consumer Information Use and Disclaimer


This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚  

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