The calf muscle (gastrocnemius) is the large muscle located on the back of the leg, below the knee. The tendon that connects the calf muscle to the heel bone is known as the Achilles tendon. When the calf muscle contracts, it "plantar flexes" the foot, or points the toes.
When calf muscles become tight, the risk of muscle or Achilles tendon tears and injury increases. For this reason, it is important to stretch tight calf muscles.
Let's review some easy stretches for tight calf muscles:
STRETCH 1
1) Face a wall and stand 12 inches away from it.
2) Extend one leg behind you, keeping both feet flat on the floor and your rear knee straight.
3) Lean toward the wall until you feel tension in the calf muscle of the extended leg. (You can put your arms on the wall for support.)
4) Hold for 10 seconds.
5) Repeat with the other leg.
STRETCH 2
1) Sit on the floor with your legs straight out in front of you.
2) Lean forward and grab the arches of your feet.
3) Pull your toes toward your body until a stretch is felt in your calf muscles.
4) Hold for 10 seconds.
