11 Calf Stretches That Will Feel Amazing If You’ve Been Sitting All Day
Here’s why tightness is such a problem—and what to do about it.
When you want to loosen up after a long day of sitting, you probably zero in on your hips and hamstrings. But calf stretches are important too—even though lots of us tend to overlook them.
“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 NEOU Fitness, tells SELF. But that doesn’t mean your calves don’t deserve some extra attention; they play a major role in leg movement, and tightness can lead to pain, imbalances, and inefficiencies in other parts of your body.
That’s where calf stretches come in: Loosening up those tense muscles can help ease tightness—and soothe the discomfort that comes along with it. But first, before we get into some examples to try, let’s talk first about this important muscle group. That way, you can understand why devoting some TLC there can be so crucial.
What are your calf muscles?
Your calf muscles are made up of your gastrocnemius, which makes up the bulk of your lower leg, and the smaller soleus, which lies underneath it. These muscles connect up at your knee and at the bottom of your heel, Jan Schroeder, PhD, chair and professor of fitness in the department of kinesiology at California State University, Long Beach, tells SELF.
An even small muscle called the plantaris also runs between the gastrocnemius muscle and soleus, but not everyone has one of these—about 10% of people only have the gastrocnemius and the soleus, according to the Cleveland Clinic.
Your calf muscles help you perform a bunch of everyday movements. They’re responsible for plantar flexion, a movement when you point your toes, stand up on tiptoes, or press down on the gas pedal of your car. They’re also important for the development of explosive power, like when sprinting or jumping. Plus, they also engage during strength training when you’re performing lower-body compound exercises, such as the squat or the deadlift.
What causes tight, stiff calves?
Your calves get tight over time when you don’t move them through a regular range of motion, says Dr. Schroeder. 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).
Your shoes can also play a role. “For example, high heels restrict the full range of motion of that muscle group,” says Dr. Schroeder. “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].” When your movement is hampered consistently, 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.
What’s the problem with calf tightness?
Sure, calf tension can feel tight, achy, and uncomfortable, but it can also lead to more serious issues too. For instance, calf tightness can cause other aches and pains, as well as mess with your form in the gym.
“Achilles tendonitis, shin splints, knee pain, and plantar fasciitis can all originate from tight calf muscles,” says Dr. Schroeder. This is because these shortened muscle fibers actually affect other ligaments and joints. In the case of knee pain, tight calves can pull down on the ligaments on the back of your knee. With plantar fasciitis, tight calves can pull up on the fascia (connective tissue) on the bottom of your feet.
Tight calves can also affect your squat form. “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.
Here’s why: “If you have tightness in the calves, you cannot dorsiflex [your ankles],” Dr. Schroeder explains. Dorsiflexion is when your toes get closer to your shin, the opposite of plantar flexion, or pointing your toes. 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. (Ankle mobility also plays a role here.) If you can’t get deep enough into a squat, you’re not using your glutes and hamstrings to their full potential.
“[When this happens,] we’ve disrupted the kinetic chain from the bottom up, and immediately you’re in a weakened position,” adds Otey.
How can calf stretches help?
To avoid or reduce calf tightness, static stretches (which are held in place) can make a big difference—they’ll help loosen up the deepest parts of your muscle, says Dr. Schroeder.
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 Dr. 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. Just make sure you get in a little movement first, like a three- to five-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 Dr. Schroeder.
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 Dr. Schroeder. 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. Specific calf exercises such as calf raises—using dumbbells or just your bodyweight, like in single-leg calf raises—can be helpful here too. (Plus, calf workouts can help these muscles get stronger, which is important for balanced lower-body strength.)
Looking for some ways on how to stretch your calves? Check out some of the moves below. Do them the next time your calves are feeling tight, and add a few into your overall stretching routine to help keep your legs feeling limber. But if your calf tightness becomes persistent calf pain or discomfort, check in with a physical therapist or other health care professional first. They can help diagnose any medical issue that may be causing you pain, as well as provide individualized stretches or a specific program that can help you feel better.
Alexa Tucker is a freelance writer and editor based in Denver, Colorado. She covers all things health and wellness including fitness, nutrition, and general health, as well as travel, beauty, and lifestyle. Alexa received her bachelor’s degree in journalism from the renowned Missouri School of Journalism, and her digital work… Read more
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