Calf muscles are present on the back side of the lower leg and is made up of two muscles, namely the gastrocnemius which is the larger calf muscle and the soleus which the smaller one. The main function of calf muscles is that it helps in pulling up the heel region of the leg during walking, running or jumping so as to move in forward direction. Sometimes due to excess walking, running or jumping we suffer terrible pain in the ankle region or in the foot. We try to get relief from the pain by taking various medicines, but trust me all these pills will give you temporary relief from the pills. The actual cause of the pain is tightness in the calf region which directly affects the foot and the ankle region. The best way to get relief from the tightness of the calf is by doing calf stretches. Calf stretches is an excellent exercise to treat various foot and ankle related problems like plantar fasciitis, muscle cramp etc.
Here Are Some Simple But Effective Ways By Which You Can Stretch Your Calf Muscles
Gastrocnemius (outer region of the calf)
Gatrocnemius is one of the effective exercises of calf stretches. It is an easy exercise to perform. Just sit down on the floor by keeping your legs straight. Take a long rope and make a loop around each fingers of the foot and hold the end of the rope with your hands. Now pull the rope tightly but carefully so that the foot thrust toward the ankle with the toe facing your knee.
It is another effective exercise for the tightness of the calf. Stand on the toes and stand in the stairs. You can balance your body by holding something for support with your hand. Now, by staying in this position allow the heels to hang down the steps. Stay in the position for 20 seconds and then return back to the original position.
Soleus (inner region of the calf)
Stretch your left leg by keeping the right leg bend and support the bottom of the foot of the bend legs with your hands. Place the heel of the right leg on the ground and pull the right leg towards your body by applying some force. Repeat the same procedure by keeping the left leg bend and right leg stretched out.
Wall stretch is one of the best and easiest forms of exercise for calf stretch. The best time to carry out the exercise is after running. Distance yourself away from the wall and put your right leg on the wall as a support and bend your left leg until it touches your left back. Repeat the entire procedure for the other leg.
Shoulder And Calf Stretch
Stand in front of the wall by not keeping your legs apart. Now just thrust your body toward the walls by keeping your both hands on the walls. Staying in the position rise your toes off the floor and push your buttocks away from the wall and stretch your necks. Try to stay in that position for 20-30 seconds before returning to the original position.
Lie down with your arms on your side and palm down and then try to push your hip up slowly in the air by keeping your thigh and feet at a parallel position. Stay as it is for 20-30 secs and then relax by coming back to your original position.