The muscles which form the calf are an extremely exertive muscle group, especially among active individuals who run, swim, cycle and workout regularly. The calf’s can be a muscle group which is highly susceptible to cramping, hampering performance not mention being potentially very painful. There are many factors which can cause muscle cramping and these issues should be explored by the trainee who regularly experiences cramping, but it is generally considered good practice to stretch a muscle group post workout to reduce the chance of muscle cramp. Let’s take a look at the various ways we can stretch the calf’s during this post workout cool down.
Calf stretch on a raised block
Standing on a raised block allows for the heels to be lowered below the level of the block to stretch the calf muscles. This stretch is effective at stretching the muscle which makes up the main bulk of the lower leg, the gastrocnemius. The gastrocnemius is a two headed muscle which is located to the rear of the lower leg and is responsible for the general shape of the calf’s. The flatter soleus muscle runs underneath the larger gastrocnemius.
Ease into this stretch and do not bounce. If the muscle is exercised prior to the stretch the muscle should be more elastic when performing the stretch. Lower the heels until you can feel a moderate stretch to the calf’s and hold this position for 20 seconds.
Wall calf stretch
This stretch is likely more known among the general public. To perform the wall calf stretch we must stand a few feet in front of wall. We step one foot forward and bend the knee of the front knee. The hands are placed on the wall for support, allowing us to learn forward whilst the back leg remains stretched with the heel firmly rooted to the floor. A stretch to the rear calf should be notable.
Hold this position for 20 seconds and then repeat for the other calf. This stretch can also stretch the hamstrings (the muscles located to the rear of the upper leg) somewhat, ideal after running, cycling and many sporting activities.
Seated calf stretch
The seated calf stretch is an option for those trainees who are relatively flexible. Whilst sitting on the floor with the legs outstretched in front, lean forward and reach towards your toes. This will stretch the hamstrings effectively. Once you have become flexible enough to reach your toes, hold onto your toes and apply moderate pressure on them so to pull them towards yourself.
This stretch may not be achievable for those new stretching, so take gradual steps to increase flexibility. Do not ever try to force a stretch. Hold this stretch for 20 seconds.