Calf stretches are not just for when we have pain or cramps. The calf absorbs the impact of our steps, even when walking lightly, helps bend our knees and contributes to the movement of raising and lowering our heels, among other things.
Below are suggestions for exercises that can specifically help you stretch your calf and remember to seek help from experts to put them into practice whenever you need to.
Even if you don’t have calf pain , stretch it, checking out seven alternatives to apply in your daily life!
1. Downward Facing Dog
- Lie on your stomach, feet hip-width apart.
- Bend your arms back, putting your fingers on the floor and aligning them along with your shoulders.
- Slowly and carefully, raise your upper torso using your hands for support. Stretch your arms, but do not move your hips from the position and try to support the sole of your foot on the floor. This force that your foot exerts against the floor is what ensures the calf stretch.
- Using the strength of your arms, push your body up and back, lifting your hips towards the ceiling.
- Slowly lower your head and loosen your neck with the intention of being able to look between your legs, keeping your head relaxed and low, but aligned with your spine.
- Make sure your arms, neck, spine and torso are always aligned. Use your hands and feet – supported on the floor – to distribute your weight.
- Even without your heels completely on the floor, press them down.
- Stay in the position for a few seconds.
2. Stretching with advancement
- Standing, area both fingers on a wall and circulate far from it a bit. You can also guide yourself for your knees. Keep your palms straight, with out forcing them.
- Place one leg in the back of you and preserve it directly.
- Bend your front leg.
- Lean your torso forward and at the same time press the heel of your back leg into the floor.
- Stay in the position for 20-30 seconds.
- Switch sides and repeat.
3. Heel raise
- With the balls of your feet resting on a sturdy box or step, raise and lower both legs at the same time.
- Hold on to something or place one hand on the wall to keep your balance.
- Think of a ballerina lifting her feet on demi-pointe and slowly returning them to the floor. Do the movement 6 to 10 times and repeat the sequence at least 3 times.
- Rest between repetitions.
This exercise is also known as plantar flexion and can have variations.
4. Heel progression
- Now, rest only the tip of one of your feet on the box or step and leave the other leg stretched out, at the same height as the leg that is supported and without letting the foot touch the floor or the support.
- As you bend your unsupported leg, lower the heel of the foot that is supported by the step or box. Bring it toward the floor.
- Do the movement 6-10 times and switch legs, performing the same exercise on the other side.
- Repeat 3 times on each side.
5. Stair Stretch
- Standing, bring both legs together and place one of them on a step, bending it while the opposite leg remains stretched behind.
- Carefully pull your foot up without lifting your heel off the ground.
- Feel your calf stretching.
- Stay in the position for a few seconds and then switch sides, repeating the exercise.
6. Seated Calf Stretch
- Sit on the floor, keeping your hips firmly in place, and stretch both legs out in front of you, leaving your toes pointing towards the ceiling.
- Keep one leg straight.
- Bend your other leg towards your body and point your knee towards the ceiling, always with your heel touching the floor.
- Interlace your fingers and use them to wrap around the toe of your bent leg.
- Pull your bent leg closer to your torso without moving your hips or putting strain on your spine.
- Then, drag the heel you are holding forward. Straighten your bent leg as far as you can. You don’t need to straighten your entire leg and knee, but you should feel a stretch in your calf.
- Stay in the position for 20-30 seconds and carefully return to the starting position.
- Switch legs and repeat.
7. Jump rope
An exercise that has become popular over the last year, jumping rope can be very important for stretching your calves.
There are no step-by-step instructions for this exercise. Just a tip: start slowly and with short, easy sequences, then increase the number of jumps and the stretching time as you feel comfortable.
Always finish the jump by placing your toes on the floor and do this exercise wearing sneakers.
How do you stretch your calf?
As we have just shown, there are several ways to stretch your calf, and exercises can help prevent complications and improve flexibility and circulation. Static stretches – which we do while standing still – reduce stiffness in this area of the body, while dynamic stretches – with active movements – contribute to mobility.
Knowing the best calf stretches and how to do them is very important for people of any age and amateur or professional athletes, so we suggest that you consult our list whenever you need exercise ideas to keep your calf stretched.
What is the purpose of calf stretching?
You may not know this, but the calf is affectionately known as the “second heart” of human beings. When we contract and relax it – stretching it – it helps the body’s blood circulate and return to the heart more quickly.
In addition to activating blood circulation, calf stretching also allows you to:
- prevent injuries;
- improve flexibility;
- preserve balance; and
- relieve or avoid pain.