Find out the most effective calf stretch techniques, according to a physical therapist.
Plus, what causes tight calves to begin with.
Theres a right way to stretch tight calves that leads to longer-lasting relief and improved movement patterns.
Which muscles make up your calves?
The two primary muscles that make up the calf are the gastrocnemius and the soleus.
The gastrocnemius originates at two different points of the femur (thigh bone) behind your knee.
Originating at the top of the tibia (shin bone), the soleus runs beneath the gastrocnemius.
The gastrocnemius is the bulkier muscle of the two and gives your calf its distinctive shape.
On its own, the gastrocnemius also acts as a knee flexor.
What causes tight calves, anyway?
Inactivity can contribute to tight or immobile calves, according to Dr. Wickham.
And even if you do exercise regularly, you may still lack mobility.
physical therapist and founder of Movement Vault
Running only uses a limited range of motion.
Doing a lunge only uses a limited range of motion, he says.
If your calves are constantly sore, you may beovertraining.
Training too much and not recovering enough can lead to calf muscle tightness and cramping, Dr. Granat says.
Active gastrocnemius stretch
2.
Active soleus stretch
3.
Half-kneeling calf stretch
4.
Negative calf raise
5.
Controlled ankle circle
FAQ
1.
How long should you stretch tight calves?
Dr. Wickham recommends spending at least 10 minutes on active stretching three times a week.
These sessions should include the calves as well as all the other areas of the body.
Can massage loosen tight calves?
A traditional massage will feel good, but it wont have a lasting effect on tight calves.
My calves still feel tight after stretching.
What should I do?
Sciatica or a pinched nerve in the back can cause calf muscle tightness and cramps, she says.
Also, if the foot is not strong enough, it can lead to calf problems, she says.
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