10/18/2024 | Press release | Distributed by Public on 10/18/2024 14:22
Everything from inactivity to repetitive strain can cause tight, sore calf muscles. Maybe you just raised the intensity of yourmarathon training plan. Or perhaps a strenuous leg workout made your calf muscles tense up. Whatever the cause, simple calf stretches can help you release tight calf muscles and improve function.
What are the best calf stretches for tight muscles?
The calf consists oftwo key musclesthat run along the back of the lower leg. They include:
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Targeted calf stretches canrelieve stiff, achy muscles. But they're not just good for pain relief. Static and dynamic stretching may alsoboost your range of motionand improve flexibility.
Calf stretches work by elongating and activating these important lower leg muscles. Because stretching leads to better function, it could also improve your exercise performance. That's whystatic and dynamic stretchingis crucial to a healthy fitness routine.
If you have intense calf pain or swelling, talk with a healthcare professional before you try new calf stretches. They canrule out any injuriesor other concerns. And remember towarm upbefore you try these seven simple calf stretches to relieve tight calf muscles.
EXPERT PICKS: WHAT TO READ NEXT
1. Downward dog
Downward dogstretches your posterior chain, which includes the muscles on the back of your body. As a result, this well-knownyoga poselengthens your spine,hamstrings, and calves.
2. Seated calf stretch with a resistance band
Thisseated calf stretchtargets your hamstrings and calves. And using a resistance band deepens the stretch.
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3. Lunge
Lungesare a great way to strengthen your lower-body muscles. These include the glutes, hamstrings, quads, and calves. By stretching your calves,this bodyweight exercisecan also up the range of motion in your knees and ankles.
4. Heel drop
Theheel droptargets your calf andAchilles tendon. You can use an exercise step or the stairs in your home for this dynamic stretch.
5. Standing bent-over calf stretch
Thisstanding calf stretchrequires balance and flexibility in your hamstrings and lower back. So beginners should ease into this move.
6. Wall calf stretch
Thewall calf stretchlengthens the muscles and connective tissues in the back of your legs.
7. Soleus calf stretch
At first glance, the wall calf stretch andsoleus stretchmight look the same. But with the soleus stretch, you bend both knees. This allows you to isolate the soleus, which is the smaller of the two main calf muscles.
What else can you do for tight calf muscles?
Stretching isn't the only way to relieve tight calf muscles. You can try other remedies, such as:
What causes tight calves?
There are several common causes of tight calves, including:
Frequently asked questions
Should I stretch a sore calf muscle?expand_more It depends on what's causing the soreness. If your calves are sore from inactivity or overuse, you can try gentle stretches to help relieve tension and ease pain. But if your calves are sore from injury, such as a sprain or strain, talk with a healthcare professional before stretching. They may recommend other treatments, such as cold therapy and activity modification.
What deficiency causes tight calves?expand_more
Is walking good for tight calves?expand_more
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" data-qa="ContentCalloutH2Title" The bottom line
Tight calf muscles can limit your functional mobility. Simple stretches may ease pain and improve calf flexibility, improving the range of motion in your knees and ankles. Making those moves part of your fitness routine might even lower your risk of injuries.