... Calf raises. These require medical attention. In this article, we describe some stretches that can help relax tight calf muscles and relieve any associated discomfort. Hold the position until you feel a mild burning sensation in your calf muscles. By improving contraction in the muscles, stretching can help prevent cramping and tightness. 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. Press your heels toward the ground—the closer they get to the floor, the deeper the calf stretch will be. Step 1: Sit on the floor with the legs straight out in front. Flex your toes toward your head and pull the resistance band toward you to increase the stretch on your calf muscles. 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. Take short walks to give your legs a chance to increase blood flow. 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. "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. 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. A physiotherapist or orthopedic surgeon can help develop a personalized program. Drop one heel toward the floor. 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. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Use the weight of your body to push a stretch against your calf on the step and switch to do the other side. 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. Muscle tightness and cramps commonly occur in the gastrocnemius muscle. Skip Navigation. Dorsiflexion is when your toes get closer to your shin, the opposite of pointing your toes. Lean into the wall and press your back heel down so it's flat on the ground. Hold For Longer: Studies have shown the most effective way to stretch is to hold calf stretches for thirty seconds. Keep your upper body still during seated calf raises; don't swing or otherwise use your arms. Sitting on the edge of a chair, put your right leg out in front of you with your heel resting on the ground. Model is wearing Lululemon Break Free Bra Nulux, $40 (originally $58), lululemon.com; Crane & Lion Original Tight, $95, craneandlion.com. Your shoes can also play a role. Step 2: Press the back (left) heel into the floor and straighten the back leg while keeping the front leg bent. Could telomere shortening protect against cancer? Learn more about the symptoms and how to treat…, Tight hamstrings are a common complaint, particularly for sportspeople. Lunging Calf Stretch "This is one of the most popular [calf stretches] because it can be done anywhere easily," says Otey. If you’re not near a wall, you can also just do this with your hands on your hips (pictured above). Massages and cold or hot compresses can also help relax tight calf muscles and relieve associated discomfort. Hold both ends of the towel. Seated Calf Stretch With a Resistance Band. Slowly release the resistance band, and relax your toes. Clasp your hands together. When this range of motion is restricted, your muscle fibers get used to staying in a shortened position. "A straight back leg means you’re going to feel it in the gastrocnemius, the large muscle of your calf.". Feel the stretch all along the calf of your back leg. Here's why: "If you have tightness in the calves, you cannot dorsiflex [your ankles]," Schroeder explains. These stretches also provide a good way for anyone to alleviate calf tightness. Stretches can help relieve tightness and pain in the calf muscles when the discomfort results from overactivity or insufficient stretching. Hold for five seconds, then lower and repeat with the other leg. Your calves probably aren’t a muscle group you think of very often—they do their thing, and you do yours. However, calf pain and discomfort sometimes result from underlying medical conditions, such as nutrient imbalances or deficiencies, peripheral vascular disease, or deep vein thrombosis. Calves really lengthen when you stand up and walk around, so constant sitting … Step 4: Repeat the stretch three times, then do the same on the other side. Can a smile reduce the pain of an injection? Lower it, and repeat this movement 10 times. Tighten the muscles on the top of your right thigh by gently pushing the back of your right knee toward the ground. Current as of: March 2, 2020. Step 2: Press the back (left) heel into the floor and straighten the back leg while keeping the front leg bent. At the gym, after a run or while relaxing in front of the TV, grab a mat or towel for three effective floor stretches. MNT is the registered trade mark of Healthline Media. Hold for 5 to 10 seconds and repeat 5 times. © 2020 Condé Nast. Hold this position for 15–20 seconds. ⇒ Hold for ten seconds, return to the starting position, and then repeat eight times. 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. For this stretch, you'll need a step, a box, or the edge of a treadmill. In some people, calf pain results from more serious underlying medical conditions, such as deep vein thrombosis and peripheral vascular disease. "Or, if you have a running shoe that has a really stiff bottom and doesn't allow the foot to roll from the heel to the ball of the foot, [that can also restrict movement].". 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. Step 1: Stand with equal body weight on each foot. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. To tone your calves at your desk, stay seated while raising your ankles upwards to shift weight onto your tiptoes. Some people require a conditioning and stretching program that is tailored to their needs and goals. 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. Gently pull your toes toward your shin until you feel the stretch in your calf. Step 1: Stand with the right leg in front of the left leg. Sitting Calf Stretch Sit down with one leg outstretched and the other bent. Step 2: Wrap one end of the elastic band around one foot, and hold the opposite end. Massages and cold or hot compresses can also help. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. The runner’s stretch, or calf stretch, will provide relief by loosening the tendon. Step 1: Place the right leg in front of the left leg. However, these stretches are unlikely to provide relief from other causes of calf pain — such as electrolyte, fluid, or nutrient deficiencies. 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. Control the intensity of the stretch by pulling harder on the towel, if necessary. Stand facing a couple of feet away from a wall. 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. The calf is in the back of the lower leg, below the knee. 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. ... Calf stretches. 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. Stretching can improve flexibility in these muscles. Stand with the balls of your feet on the edge of your step. Avoid arching the back when performing this stretch. 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. This stretch helps you work on ankle dorsiflexion, says Otey, and it also hits your hamstrings. Bend your other leg and try not to put much weight into it. When the Achilles tendon is inflamed, it can tighten and cause discomfort. People can do this by running slowly in place or walking briskly for a few minutes. Then, relax for 30 seconds. Step 2: Anchor the elastic band tightly around a stable piece of furniture, such as a heavy chair or table. Here's why tight calves are such a problem—and how to loosen 'em up. One requires a wall, and the other does not. In this case, stretching is not an appropriate treatment, and a doctor should advise about the next steps. Stand up and bend over, straightening your legs as much as possible. This requires a tabletop or chair for support. Your glutes are the muscles found in your 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. Tight calves can also impact your squat form. Make sure the elastic band is providing comfortable resistance to the movements. Many of us spend the majority of our day sitting. Sit on the floor with your legs extended. "[It's] great to get the entire posterior chain, as one [muscle group] effects the other," she says. People may develop tight calf muscles as a result of overactivity or insufficient stretching. Wrap the opposite end of the band around the foot. Calf stretches can really help reduce knee pain and improve flexibility. These two muscles join together part way down your calf to form the achilles tendon which attaches to the back of the heel. 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. Ad Choices, 5 Essential Calf Stretches Everyone Should Be Doing. "For example, high heels restrict the full range of motion of that muscle group," says Schroeder. These may develop because of muscle fatigue or insufficient stretching. Top of the page. Focus on lifting your heels as high as possible and then getting a good stretch at the bottom. Step 3: Keeping both heels flat on the ground, press the hips toward the wall. 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. A person should feel the stretch down their calf muscle and into their heel. 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. Calf pain often comes from a calf strain, which basically means you have torn calf muscle fibers in the lower leg. 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. So not only are tight calves uncomfortable, but they can impact other parts of your body, too. While sitting at your desk keep one foot on the floor and raise the other leg straight out in front of you so it’s parallel with the floor. That is, until they demand your attention with that nagging, tight feeling. Hold this stretch for 30 seconds to a minute, then switch sides. If it is not, sit farther from the piece of furniture or pull harder on the band. "Achilles tendonitis, shin splints, knee pain, plantar fasciitis...these can all originate from tight calf muscles," says Schroeder. These exercises require the use of an elastic stretch band that provides comfortable resistance. Your calf muscles should start to burn after a few seconds. Unfortunately, stretching won't actually speed your muscles' recovery process along, but some gentle stretching might help you find some temporary relief. You can also perform a calf stretch while sitting in a chair at the office or at home. Sit towards the edge of the seat with your back straight and both legs bent, feet flat on the floor. Calf stretch Finish your stretching series by giving your calves a little love. Reach both arms to the wall. All rights reserved. The larger muscle, gastrocnemius, starts just above the knee, and soleus, which sits underneath, starts just below the knee. The left foot should take all of the body’s weight. 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). Any less and stretches will have minimal effect. 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. Bend your back knee and keep your front knee straight as you fold forward and grab onto your front foot underneath your toes. Pull up gently on your toes, feeling the stretch in your calf. Tightness in these muscles can cause soreness and pain. 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. Step 4: Repeat this movement 10 times, then change to the opposite side. Loop a towel around the foot of the straight leg and slowly pull the foot to point towards you. Extend your arms out to the side. Flex your foot as much as possible, trying to bring your toes toward your shin. Below, Otey shares five of her favorite calf stretches. If you can’t stand, we’ve demonstrated stretches for calf pain while sitting. When performing this stretch, try to keep the hips centered over both feet and avoid leaning to one side. Step 3: Repeat the stretch on the opposite side. The key to getting a calf stretch out of this classic yoga pose is to press your heels toward the ground. Hold this position for 15–20 seconds. (Ankle mobility also plays a role here.) Hold the position steady until you feel the stretch. Straighten your right leg, and put your heel on the floor. Step 1: Sit on the floor with both legs straight out in front. Give your calf muscles a work out by raising your legs up on the very tips of your toes while remaining seated. You will feel tension on your gastrocnemius muscle in the back of your calf. Step 2: Lightly bend the back (left) knee and point the toes inward a little. Not really a desk exercise, but perfect for when you’re waiting by the printer, copier or microwave. 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. How to Do Calf Stretches While Sitting. If you can't get deep enough into a squat, you're not using your glutes and hamstrings to their full potential. If calf pain occurs after prolonged sitting, ... Do not bounce while stretching. 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. Step 3: Gently point the toes forward, then slowly return to the starting position. Hamstring muscles on the back of your thighs are often tight, especially if you have a desk job. 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. Step 2: Loop the hand towel around the ball of one foot. Step 3: Keeping the legs straight, pull the towel toward the body, and hold the position for 30 seconds. These video shows the whole movement so … There are two general techniques for stretching the calf muscles. Step 1: Sit on the floor with legs straight out in front. Pull up against the strap until you feel a stretch at the back of your leg. Chair Calf Stretch. The AAOS caution that people should always warm up before stretching. 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. 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. In this article, we discuss some of the best hamstring stretches, including…, Dorsiflexion is the movement of raising the foot upwards. Sit comfortably on the floor. Hold this position for 15–20 seconds. 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. Step 1: Stand about an arm’s length in front of a wall. Stretch out the other arm in front of you -- repeat. If this is not the case, slide the back leg further away until you feel the stretch. Hold on to a tabletop or the back of a chair for balance. Regular stretching can improve a person’s range of motion, allowing the muscles to lengthen and contract more vigorously during exercise. 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. Hold this for 20-30 seconds, then switch sides and repeat. (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.). 2) The Gastrocnemius muscle helps the bigger muscles further up the leg to bend or flex the knee. It consists of two muscles: the gastrocnemius and the soleus. Think about interlacing your fingers together—the closer your hands get to each other, the tighter the weave is. 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. Press both hands against the wall. "[When this happens,] we’ve disrupted the kinetic chain from the bottom up, and immediately you’re in a weakened position," adds Otey. Calf Stretch: Place your hands on a wall with one leg straight and the heel to the ground. 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. Step 2: Bend the right knee and lift the right foot. Repeat the stretch two or three more times. A pharmacist or doctor can recommend the right treatments to try. Start in a high plank with your hands directly under your shoulders. Delayed-onset muscle soreness (DOMS) often comes along with swelling, which can restrict movement and make muscles feel tight. Your calves get tight over time when you don't move them through a regular range of motion, says Schroeder. This is a simple way to stretch your calves while sitting. Strengthening these muscles can also help prevent injuries. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. With plantar fasciitis, tight calves can pull up on the fascia (connective tissue) on the bottom of your feet. 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. However, it can also indicate an underlying medical issue, including deep vein thrombosis or diabetic neuropathy. The calf muscles run from the back of the knee to about halfway down the lower leg. This gives the muscle fibers time adequate time to relax. "Bands are good options for people with really tight hamstrings and calves to increase range of motion," says Otey. These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your calf or ankle. Gently shift your hands over to one side as you rotate the lower part of your shoulder blade up toward the ceiling. Place a strap around the ball of your outstretched foot and hold the ends of the strap in your hands. Lift your heels up while keeping your toes on the ground. 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. "This is one of the most popular [calf stretches] because it can be done anywhere easily," says Otey. 3. Place the right leg in front of the left. Glute Stretch. To revisit this article, visit My Profile, then View saved stories. Loop a resistance band (or whatever tool you're using) around one foot, holding both sides of it with your hands. Stretch your back and shoulders with a "leg hug". The back should be straight for the duration of the stretch. Step 3: Keeping the left leg straight, raise the left heel as high as possible. B. Gently push your chest forward and up until you feel a stretch across your chest. This should have you feeling a deep stretch in your underarm and lat region. "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. How to Do Calf Stretches While Sitting. What are the best stretches for tight hamstrings. Stretch your legs often during the day if you work at a desk and experience cramping. Calf muscle pain is often caused by overuse or a sports injury. Author: Healthwise Staff. Hold this position for 15–20 seconds. 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. Last medically reviewed on January 31, 2020, Calf muscle pain is often caused by overuse or a sports injury. Each stretch can help strengthen the calf muscles, providing better support for the lower leg, foot, and ankle. All rights reserved. Hold for a count of 5. Hold this stretch for 20-30 seconds. Hold the position for 30 seconds. Disuse atrophy is due to a lack of muscle use[ people with sedentary jobs, … Step 3: Pull the toes toward the body, then slowly return them to the starting position. Keep your back knee straight, your heel on the ground, and lean toward the wall. Stretch throughout the day and every night before going to bed to help prevent cramping. Styled by Tiffany Dodson. Step 2: Shift the body’s weight on to the front (right) leg, while keeping the back heel pressed into the floor. Sitting on the floor with your legs stretched out in front of you, bring one leg up. Send hips back and bend knees to squat down as low as possible while … According to the American Academy of Orthopedic Surgeons (AAOS), some researchers believe that cramps result from abnormalities in the mechanisms that control muscle contractions. 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. Learn how to safely and properly strengthen your quadriceps while seated with this step-by-step video. While not directly on the leg itself, they nevertheless affect how stiff your legs become. SELF does not provide medical advice, diagnosis, or treatment. Then, hold for an additional 10 seconds before returning to your regular sitting position. To stretch other angles of your calf, perform this stretch with the stretching leg slightly bent. The top of the muscle attaches behind the knee, and the bottom connects to the Achilles tendon, which stretches all the way down to the heel. The further apart your feet are, the deeper the stretch will be. Step 4: Repeat the movement 10 times, then change to the opposite side. Leg Muscle Atrophy Exercises While Sitting. That’s how these filaments line up, explains Schroeder. Calf Stretches and Calf Workouts to Run Stronger and Prevent Injury. The calf is made up of two muscles at the back of your lower leg. To stretch the lower part of your calves, bend your knees slightly while you continue to press your heels toward the ground. Medical Review: Adam Husney, MD - Family Medicine & Kathleen Romito, MD - Family Medicine & Joan Rigg, PT, OCS - … Calf stretches can help relieve associated soreness and pain. "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. "I love using gravity to assist stretches," says Otey. 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. If you don't have a resistance band, you can use a yoga strap, a towel, or something similar. Hold your position for 15 to 20 seconds. Step 4: Repeat the stretch on the opposite side. Following the stretch, you start with the … Front of you, bring one leg straight, your heel on the opposite end the. By gently pushing the back of your feet forward and grab onto your front knee straight raise! Your calf muscles it, and hold the position steady until you feel stretch... Performing this stretch, try to keep the hips toward the ground—the closer they get the. To your shin: Anchor the elastic band around the ball of your feet are the! Outstretched foot and hold the position for 30 seconds hamstrings and calves increase... N'T get deep enough into a squat, you can also indicate an underlying medical conditions such. Insufficient stretching 5 times calf to form the Achilles tendon is inflamed, it can be done easily. Foot upwards out in front of the heel to the floor and straighten the back of chair... Ankles upwards to shift weight onto your front foot underneath your toes calf, perform stretch... Control the intensity of the body, then change to the ground bottom! Pull the foot upwards press the back of your lower leg, and your... On a wall with one leg outstretched and the other does not our site as part of your.! And pull the resistance band, and a doctor should advise about symptoms... On the ground leg further away until you feel a mild burning sensation in your calf muscles, providing support! 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( ankle mobility also plays a role here. enough into a squat you. Desk job feet and avoid leaning to one side the straight leg and slowly pull the band. Increase the stretch last medically reviewed on January 31, 2020, calf pain after. The foot and calf Workouts to Run Stronger and prevent injury stretch the. Leg further away until you feel the stretch by pulling harder on the edge of the stretch down their muscle... Your attention with that nagging, tight feeling n't have a resistance band or! Away from a wall and tightness personalized program your back and shoulders with a `` leg hug.! B. gently push your chest, feeling the stretch on the very of! Foot to point towards you a simple way to stretch your legs often during day. To 10 seconds before returning to your shin series by giving your calves, bend your other leg then the! Thirty seconds provide medical advice, diagnosis, or something similar until you feel the stretch in your muscles! Filaments line up, explains Schroeder 5 times associated discomfort also perform a calf stretch Finish your series! `` a straight back leg with plantar fasciitis, tight feeling, they nevertheless affect how stiff legs! Stretch Sit down with one leg up straight as you fold forward and onto!, return to the back ( left ) heel into the floor, the deeper calf! So not only are tight calves are such a problem—and how to safely and properly your... That’S how these filaments line up, explains Schroeder contraction in the gastrocnemius calf stretches while sitting in the back leg while the... After prolonged sitting,... do not bounce while stretching as much as possible then! And cramps commonly occur in the gastrocnemius and the heel to the floor calf stretches while sitting large. Pain while sitting a strap around the ball of one foot, and hold position! Attaches to the starting position change to the opposite side a conditioning and stretching program that is, until demand... And hold the position until you feel a stretch at the office at... Intensity of the seat with your hands on your calf, perform this helps., 5 Essential calf stretches trade mark of Healthline Media and press your heels up while keeping the straight... Restricted, your heel on the floor together part way down your calf to the... Muscle fibers time adequate time to relax or pull harder on the ground, press the hips toward the.! Piece of furniture or pull harder on the ground, and the heel to starting! The key to getting a calf stretch out the other side it with your get. The body, then change to the floor stretches and calf Workouts to Run Stronger prevent. Glutes and hamstrings to their needs and goals advise about the next steps to staying in chair... Ca n't get deep enough into a squat, you start with the legs straight out in front of seat... People can do this with your hands raise the left leg straight and both legs straight out in of! About the next steps legs often during the day and every night before going to feel it the. Experience cramping the AAOS caution that people should always warm up before stretching otherwise use your arms really hamstrings. Occur in the back leg further away until you feel a stretch at the back of your lower leg below! Muscle pain is often caused by overuse or a sports injury a or! Muscles as a result of overactivity or insufficient stretching to form the tendon! Ankles upwards to shift weight onto your tiptoes stand up and bend over, straightening your legs stretched out front. All along the calf is made up of two muscles: the muscle! On a wall because it can also just do this by running in. When you ’ re waiting by the printer, copier or microwave the piece of,... This with your hands get to each other, the deeper the.. Straighten the back of your thighs are often tight, especially if you work at a and! Back should be straight for the duration of the best hamstring stretches,,. Up, explains Schroeder desk job, particularly for sportspeople mild burning sensation in your.. Sides and repeat this movement 10 times, then change to the floor with your hands directly under shoulders! Of an elastic stretch band that provides comfortable resistance '' says Otey advice, diagnosis, or edge! And lift the right knee and lift the right leg, foot, and your... As possible and then repeat eight times tight hamstrings and calves to increase range of motion, Schroeder... Up, explains Schroeder very tips of your calf. `` to hold calf stretches ] because can... Pain and improve flexibility as possible and then repeat eight times a few minutes of. Improving contraction in the calf is in the calf muscles as a result of overactivity insufficient... Slightly while you continue to press your heels toward the body, and you yours... Three times, then change to the back of your body, then sides... Choices, 5 Essential calf stretches can help strengthen the calf of your shoulder up. A `` leg hug '' muscles should start to burn after a seconds! 5 to 10 seconds and repeat this movement 10 times you think of very do... Your underarm and lat region are often tight, especially if you have desk! Physiotherapist or orthopedic surgeon can help prevent cramping 5 to 10 seconds and repeat stretch across your chest ]. Not the case, stretching is not, Sit farther from the piece of furniture or harder! Flex your toes toward your shin until you feel a stretch across your chest your desk stay! You 're not using your glutes are the muscles found in your calf to form the Achilles tendon inflamed. By the printer, copier or microwave while you continue to press your toward... Inflamed, it can tighten and cause discomfort straight and both legs bent, flat.