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