Holding stretches for 30 seconds that stretch the calf muscles several days a week will improve range of motion, decrease risk of tearing and help the calf muscles produce proper levels of force.
Calves are important in every step we take!
The calves are actually made up of two muscles: the gastrocnemius, which crosses the knee and ankle, and the soleus, which crosses only the ankle. The ends of the gastroc and soleus tendons fuse in the lower part of the leg as the Achilles tendon.
They flex the foot to allow you to plant on the balls of your feet. As you land when you walk or run or squat down to sit or perform exercises the calf muscles must stretch to allow your foot to flatten and your shin to come forward.
If your calf muscles are excessively tight you will constantly walk and stand on the balls of your feet this impairs your ability to move properly, to squat down and to walk normally.
Keeping the calves flexible is not only important for preventing calf tears but for preventing the ever troublesome Achilles tendonitis or rupture.
How do you stretch calf muscles?
1. Gastrocnemius stretch: Stand near a wall with one foot in front of the other, front knee slightly bent. Keep your back knee straight, your heel on the ground, and lean toward the wall. Feel the stretch all along the back leg. Hold for 30 seconds.
2. Soleus stretch: Same as the stretch mentioned before, but now you will bend the back knee making sure your heel stays on the ground. Feel the stretch along the bottom part of the back of your calves. Hold for 30 seconds.