Running News Daily

Sore, tight calf muscles? Try these dynamic stretches

Anyone who has ever experienced tight, crampy calf muscles knows how extraordinarily painful they can be. While a wide range of issues (from electrolyte imbalances to problems with form) can cause the calf muscles to tighten up, there are a few tried-and-tested ways that ease suffering quickly and effectively. These moves work for anyone–whether you’re in the throes of calf pain or you’re inspired to take preventative action.

Not only does having loose, flexible calves feel better, but it fends off injury, reducing strain on tendons and muscles. It also helps you pick up the pace, allowing for a fuller range of motion and leading to better running mechanics and enhanced performance.

Try to move through these dynamic stretches in a controlled manner without any sudden or jerky movements, gradually increasing the intensity as your muscles warm up.

Calf raises

This one can be done on flat ground or on the edge of a stair or stool to deepen the stretch. Use a wall for support if needed. Stand with your feet hip-width apart and slowly rise onto your toes, lifting your heels as high as possible. Lower your heels back down to the ground, and repeat this movement 10 to 15 times. Use these as a warmup, or any time you want to give your calf muscles a healthy boost of blood flow and enhanced flexibility.

Seated calf stretch

Sit on the floor with your legs extended in front of you, and loop a towel or resistance band around the ball of one foot. Gently pull the towel or band towards you, flexing your ankle. You should feel a stretch along the calf muscle–hold for 20 to 30 seconds, then switch legs.

Downward dog calf stretch

Start in a push-up position (plank) with your hands directly under your shoulders, and push your hips up and back, forming an inverted V-shape with your body. Keep your knees slightly bent and press your heels toward the ground. You should feel the stretch in your calf muscles and hamstrings. Hold for 20 to 30 seconds, drop knees to the floor and relax before repeating.

Calf raises with stretch

Stand with your feet hip-width apart, near a wall or stable surface for support. Rise up onto your toes, lifting your heels as high as you can. Instead of lowering your heels immediately, hold this position for a few seconds or until you really feel the stretch in your calf muscles. Lower your heels back down to the ground, and repeat this movement 10 to 15 times.

Wall calf stretch

Stand facing a wall and take a step back with one leg. Keep your heels on the ground and your toes pointing toward the wall, and lean your hips forward slightly (bending your front knee slightly) to intensify the stretch. You should feel the stretch in the calf of the back leg. Hold for 20 to 30 seconds, then switch legs.