Quick Guide: 8 Best Calf Stretches
1. Calf stretch on a slant board
- Best overall calf stretch
- This is the most effective way to stretch your calves
- Hold this stretch for 20 seconds and repeat 5 times
- Best Slant Board for this stretch in the link below
2. Calf stretch on a foam roll
- Best multi-purpose calf stretch
- The foam roll can be used for all sorts of mobilizations and stretches, not just for your calves
- Hold this stretch for 20 seconds and repeat 5 times
- Best Foam Roll for this stretch in the link below
3. Calf stretch on a rocker
- Best way to stretch your calves when travelling
- Small and light weight, can keep it in your car or small enough for luggage to travel with
- Hold this stretch for 10 seconds and repeat 10 times
- Best Foot Rocker calf stretch in the link below
4. Calf stretch with a strap
- Best way to stretch your calves when rehabbing an injury
- A gentler calf stretch, good for after an injury or surgery
- Hold this stretch for 20 seconds and repeat 5 times
- Best Strap for calf stretch in the link below
5. Calf stretch on a step
- Best way to stretch your calves with no equipment
- Can be done on a step, a curb, or a wall and doesn’t require equipment
- Hold this stretch for 10 seconds and repeat 10 times
6. Calf mobilization with a massage gun
- Best way to get rid of knots in your calf muscle
- If you have trigger points or knots in your calf, this is your best bet
- Spend 3 minutes searching out trigger points in the muscle
- Best Massage Gun in the link below
7. Calf massage with a seated massager
- Best for calf cramps and relaxation
- Relax, put on your favorite show, and let the massager do the work for you!
- Use for 10 minutes close to bedtime to relax the calf muscles
- Best Calf Massager in the link below
8. Calf compression with air compression sleeves
- Best for recovery, swelling, and blood flow
- Use for 10-15 minutes after activity or at the end of the day.
- Best Air Compression in the link below
Disclaimers and Disclosures: All information in this article is for informational and educational purposes only and should not be taken as individual medical advice. Additionally, this article contains affiliate links, meaning when you make a purchase, we make a small commission at no additional cost to you. For more information, see our full Disclaimers and Disclosures.
Are you looking for the best calf stretches you should be doing to restore flexibility and relax your calves?
If you’re looking for the best calf stretches to loosen up your tight leg muscles and improve your mobility, then you’re in the right place! There are millions of people walking around with tight calf muscles that cause stiffness, cramps, and limit their athletic potential. In my years practicing physical therapy, I have encountered thousands of patients with tight calves. During this time, I used these opportunities to test out every different calf stretch there is.
Because of this, I have been able to find the most effective calf stretches for any circumstance. Whether you’re at home, on the go, rehabbing an injury, or struggling with cramps, I have the best calf stretch for you. In this article, I will cover the best calf stretches, the best equipment for them, and I’ll show you exactly how I have my patients do the stretches for maximum benefit.
And then be sure to stick around till the end of the article for my most frequently asked questions. If you’re looking to get started right away, then check out the quick guide to the best calf stretches directly above.
What are your calf muscles and what do they do?
Your calf is made up of two different muscles, your gastrocnemius and your soleus. The gastrocnemius is the larger of the two muscles and what most people think of when they think of their calf muscle. The gastrocnemius has two “heads”, or muscle bellies. One is the horseshoe shaped muscle on the inner part of your leg and one head is on the outer part of your lower leg.
The smaller of the two calf muscles is the soleus. This muscle is located directly below the gastrocnemius and runs straight down the lower part of the back of your leg. Both of these muscles join together at the achilles tendon, which then inserts onto your heel bone.
The purpose of the calf muscle is to plantarflex the foot (imagine pointing your toes away from you, like you’re pressing down on a gas pedal). The second purpose of the calf muscle is to perform the action of standing on tiptoes. It’s this action that makes the calf vitally important for activities such as walking, running, jumping, and going up stairs.
What causes tight calves?
There are a number of factors that can cause you to develop tightness in your calves. The first, and most common cause is participating in sports that involve a lot of running, jumping, sprinting, or weightlifting. These activities produce a lot of tension within the muscle fibers and if you are not performing stretches on a consistent basis, it can lead to tightness in the muscle.
The second major cause of tight calves is a sedentary lifestyle or a job that involves a lot of sitting. Being sedentary or in a seated position for extended periods of time does not allow your foot and ankle to move through its normal ranges of motion. This reduced range of motion in the ankle then leads to adaptive shortening of the muscle fibers in the calf.
The third major factor leading to tight calves is footwear. Shoes with a large heel drop (think of wedges) or the worst of all, high heels, force your foot into a plantarflexed position. Wearing these types of shoes for extended periods or on a consistent basis also causes adaptive shortening of the calf muscle and the achilles tendon. On the other hand, wearing shoes with less of a heel drop, or even minimalist style shoes can help limit tightness in your calves from developing.
What causes calf cramps?
The 4 main causes of calf cramps are:
-Calf muscles that are too tight
-Calves that are fatigued or weak
-Dehydration: not getting adequate amounts of water and electolytes
-Medications: certain medications can increase calf cramps
The majority of people will experience calf cramps at some point in their life. The best way to prevent calf cramps is to make sure you are stretching your calves on a consistent basis. This will help to maintain an appropriate length of the muscle fibers and keep the muscle nice and supple.
The second way to prevent calf cramps is having strong and powerful calf muscles. However, if you over-do it in a single bout of exercise, you can fatigue your calf muscle, which can lead to cramps later that evening or the next day. Make sure to build your strength slowly and gradually over time. This will help you to get stronger in the long-term, without over fatiguing your muscles in the short term.
The third way to prevent calf cramps is maintaining proper hydration and electrolyte balance. How much water you should drink will depend on your activity level. A good starting point is 6-8 cups of water per day and then another cup for every 15 minutes of vigorous activity you perform. Adding electrolytes to your water on the days you work out can help to maximize your hyrdation.
My favorite electrolytes to use with my workouts is Liquid IV. I will mix one packet with 1 quart of water and it has drastically reduced the number of calf cramps I have experienced in the four years I’ve been using them.
How do I know if I have tight calf muscles?
If you have a sense of tightness in your calves, don’t perform calf stretches on a regular basis, or suffer from calf cramps, then there’s a good chance you have tight calf muscles. To get a general idea how tight your calf muscles are, sit with your legs straight out in front of you and pull your foot back toward you (opposite motion of pushing on a gas pedal).
If your toes are pointed anywhere toward the ceiling, then you have very tight calves. If your toes are directed toward your forehead then they’re a little tight. And if you can get your toes pointed toward your nose, then you’re well on your way to having good calf mobility.
In the clinic, we will make the determination if you have tight calf muscles by measuring your ankle range of motion. I have my patients lie on their back with their knees straight and tell them to move their ankle so their toes point toward their nose. If their ankle motion is less than 15 degrees, then we know they have tight gastrocs. If they do the same maneuver with a bent knee and it’s less than 20 degrees, then we know they have a tight soleus.
Don’t be overly concerned with this clinical diagnosis though. Due to modern lifestyles, the vast majority of people have tight calf muscles and would seriously benefit from performing a daily calf stretching routine.
Why are tight calf muscles bad for you?
Having tight calf muscles can increase your risk of developing plantar fasciitis, achilles tendinitis or tear, shin splints, calf strains, and knee pain. Tight calf muscles will limit the normal range of motion of your ankle joint, which then alters the mechanics of how you walk, run, and perform functional activities.
These altered mechanics place more stress on the muscles, tendons, and ligaments adjacent to the calf muscles. Increased stress on these structures is what leads to injury over time. Often this is a cumulative effect that slowly develops into things such as plantar fasciitis or achilles tendinitis. But it can also occur in a single instance, such as a calf strain or achilles tendon rupture.
Tight calf muscles will also limit your athletic potential. Without getting too much into the weeds, our muscles function optimally when they have an appropriate length-tension relationship. If the calf muscle is too tight, it can reduce your power output which will decrease your running, jumping, and squatting ability.
In-Depth Exercise Guide: The 8 Best Ways to Stretch Your Calves
To get the best results out of these stretches, they should be performed on a daily basis. I suggest picking 2-3 that you can alternate throughout the week. Personally, I perform the calf stretch on a slant board every day and then I will use the massage gun and the foam roller a few days a week (usually after a harder workout).
1. Best overall calf stretch: On a slant board
Why the Slant Board is the best overall calf stretch.
Slant boards are designed with the specific intent of stretching calves. They provide support to the entire plantar surface of your foot while you are stretching, which creates the greatest leverage and force to be transmitted to the achilles tendon and calf muscle. Of the more than 30 methods we have tried, the slant board will give you the most intense calf stretch.
In addition to being the most intense calf stretch, the slant board also allows you to stretch from all different angles and hit your soleus, medial gastrocnemius, and lateral gastrocnemius. Simply by shifting your body weight a little to the left or a little to the right, you can target the inner and outer portions of your gastrocnemius. Then you can bend your knee and localize the stretch to your soleus muscle.
The combination of it being the most intense stretch as well as the easiest way to target every different area of your calf muscle, this is what makes the slant board the best overall calf stretch.
How to perform the calf stretch on a slant board.
Start by placing the slant board in front of your counter or another stable object you can hold on to. Place both feet on the slant bord with your toes facing forward and your knees nice and straight. Stand tall and then gently lean your whole body forward and keep your heels down on the board the entire time. Once you feel the stretch in the back of your legs, hold it there for 20 seconds and repeat 5 times.
To target the soleus muscles, start with the same set up as above. Instead of keeping your knees straight, bend both of them and push your knees forward so they go over your toes. You should feel the stretch lower down in the back of your leg. Sometimes it’s easier to do the soleus stretch with just one foot on the board at a time.
Professional tip: Start with a gentle stretch at a lower incline. Then, as you gain mobility, you can try higher inclines on the slant board.
What is the best equipment for the calf stretch on a slant board?
My favorite piece of equipment for performing the calf stretch on the slant board is the StrongTek Professional Wooden Slant Board. This is almost exactly like the slant board we have been using in the clinic with our patients for well over a decade now.
It is adjustable with 5 different angles for calf stretches so you can vary it from 15 degrees all the way to 35 degrees. This allows you to start with a gentle stretch and progress the angle as you gain flexibility. Also, it has anti-slip tread on both the surface as well as the bottom so you can safely perform this stretch without the risk of slipping.
Additionally, it’s made of hardwood plywood which makes it more durable than other slant boards, with up to a 450-pound capacity. Finally, it’s 12”x16” so you don’t have to worry if you have big feet or do this stretch with your shoes one, there will be plenty of room for your feet.
2. Best multipurpose calf stretch: On a foam roll
Why the Foam Roll is the best multipurpose calf stretch.
If you’re familiar with the foam roll, then you probably think of it as a mobility device that you roll on, and you’re exactly right! The foam roll is one of the original (and best) mobility devices in the game. It can be used for rolling out tight muscles all over your body; your quads, IT band, calves, glutes, back and more.
It is this diverse utility that makes the foam roller the best multipurpose calf stretcher. In addition to being able to mobilize muscles throughout your body, you can use the foam roll for a calf stretch similar to the slant board. So if you’re looking for a tool to stretch your calves, mobilize your calves, and roll out knots in the rest of your body, then the foam roll is your best choice.
How to perform the calf stretch on a foam roll.
Start by placing the foam roll in front of your counter or another stable object you can hold on to. Make sure to wedge the foam roll into place so it doesn’t roll or move. Place the ball of one of your feet on the foam roll with your toes facing forward and your knee nice and straight. Keep your heel on the ground and gently lean your whole body forward until you feel a stretch in the back of your leg. Hold this stretch for 20 seconds and repeat 5 times.
To target the soleus muscles, start with the same set up as above. Instead of keeping your knees straight, bend your knee and push that knee forward so it goes over your toes. You should feel the stretch lower down the back of your leg.
Professional tip: Do this stretch with your shoes on. You get better leverage when you wear a shoe, which gives you a stronger stretch. Also, please be careful to not let the foam roll slip out from under you, always keep your other foot in contact with the ground for safety.
What is the best equipment for the calf stretch on a foam roll?
My favorite foam roll to start patients out on is the Yes4All soft-density 18” foam roller. The material is just a little bit softer than high-density versions, which makes it better to get started out on because it’s a little more forgiving. Foam rolling can be pretty uncomfortable for beginners, so using a material that’s just slightly softer is a good way to start.
Don’t let the “soft” name fool you though because it’s still firm enough to provide good mobilizations and is quite durable. Mine definitely has some wear and tear but I still don’t need a new one after 4 years of heavy use. I would just suggest that if you are a seasoned veteran to foam rolling, or if the primary purpose is the calf stretch above, then get the high-density version.
It also comes in 12”, 18”, 24”, and 36” lengths. I recommend the 18” length because it provides enough surface area to use on any area of your body, but it’s not so large that it makes it unwieldly.
3. Best travel calf stretch: On a foot rocker
Why the foot rocker is the best calf stretch for travelling.
The foot rocker is another device, like the slant board, designed specifically for stretching your calves. The foot rocker has been a staple in physical therapy clinics since before I was a student, which is almost 15 years ago. It provides good support to the foot and a rocker bottom, so you are able to stretch through any angle. This makes it a good stretch if you are just starting out, or if you have been doing mobility work for years.
Unlike the slant board though, the foot rocker is lighter and smaller, which makes it perfect for travelling. You can easily throw the foot rocker in a bag or a suitcase and bring it with you whether you’re on vacation, a business trip, or rehabbing an injury away from home. The foot rocker will allow you to keep up your mobility routine close to or far from home, which makes it the best calf stretch for traveling.
How to perform the calf stretch on the foot rocker.
Start by placing the foot rocker in front of your counter or another stable object you can hold on to. Place one foot on the rocker with your heel in front of the heel cup and your knee nice and straight. Stand tall and then gently lean forward and rock your heel back so your toes are pointing up toward your nose. Once you feel the stretch in the back of your leg, hold it there for 20 seconds and repeat 5 times.
To target the soleus muscles, start with the same set up as above. Instead of keeping your knee straight, bend your knee forward so it goes over your toes. You should feel the stretch lower down in the back of your leg.
Professional tip: Make sure to wear shoes when you are performing this stretch. They make the plastic with little ridges to make it anti-slip, but this can be rough on your skin and your heel bone. So wearing a shoe will allow you to maximize the stretch without the discomfort to your foot.
What is the best equipment for the foot rocker calf stretch?
The ProStretch Original is the best foot rocker for performing a calf stretch. When I said earlier that foot rockers have been a staple in physical therapy clinics for decades, it was specifically the ProStretch that you would see in all of them.
The ProStretch has a rocker bottom design along with a little more inclination at the forefoot. This makes it effective for the treatment of tight calves, achilles tendinitis, and plantar fasciitis. It has rubber strips on the bottom to prevent slipping as well as a heel cup, so your foot stays securely in place.
The best foot rockers are lightweight but also durable, and the ProStretch meets those standards with the plastic it is made out of. I have had young teens all the way up to grown men use it without a problem. It does have a weight limit of 250-pounds though, so if you need a more durable version or have a shoe size greater than 13(US), then I recommend the ProStretch Wooden which is larger and can hold more than 400 pounds.
4. Best calf stretch for rehabbing an injury: With a strap
Why the calf stretch with a strap is best for injury rehabilitation.
The calf stretch with a strap is the best for injury rehabilitation because it allows for a gentler and more controlled calf stretch. When you initially have an injury, you want to maintain range of motion and flexibility around the affect area, without over-stressing the injured tissue. The strap gives you the ability to gently stretch your calf, without using your bodyweight and aggravating the injury.
In the clinic, we have our patients start with the calf stretch with a strap exercise after calf, ankle, and knee injuries. We also start out with this stretch for any of our post-surgical patients, such as achilles tendon repair, ACL reconstruction, and total knee replacement. It is a perfect stretch in the acute phase of treatment, which makes it the best calf stretch for rehabbing an injury.
How to perform the calf stretch with a strap.
Start by lying on your back with your leg straight and the strap around the ball of your foot. Keep your knee straight and pull your foot and toes back toward you by pulling on the strap. Once you feel the stretch in the back of your leg, hold it for 20 seconds and repeat 5 times.
Professional tip: Perform this stretch with your shoes on. The larger surface of your shoe will provide more leverage for you to pull, which gives you a better stretch. Also, the tread on the bottom of your shoe provides more traction, so the strap won’t slip off when you are pulling.
If you can’t feel the stretch at first, actively pull your toes toward your nose first, and then give extra tension by pulling on the strap.
What is the best equipment for the calf stretch with a strap?
The Stretch Out Strap is the best equipment for performing the calf stretch with a strap. This is the strap we have been using in our clinic for years, and with great results. We have thousands of patients come through our clinic each year and most of them ask where they can get one of these straps for their home use.
The Stretch Out Strap is a little over 6 feet long and has 10 loop handles so you can get a good grip wherever it is most comfortable for you. It’s made of nylon, which makes it durable enough to hold up to the beatings it takes from our patients on a daily basis. They were even strong enough when we used them to help move some of our equipment during our office renovation (please don’t try that at home!).
On a final note, if you’re over 5’9” tall, then I would recommend getting the Stretch Out Strap XL. It’s about a foot longer and works better for some of our taller patients.
5. Best calf stretch without equipment: On a step
Why the calf stretch on a step is the best “no-equipment” calf stretch.
The calf stretch on a step is the most intense calf stretch that doesn’t involve equipment and you can do variations of this stretch on a curb, on a step, or on a wall. Most places you go you will be able to find one of these or something like them, which means you can perform this stretch anywhere.
Sometimes you’re caught off guard or you forgot to pack your favorite mobility device and you have to make the best out of a suboptimal situation. In these instances, instead of foregoing your calf stretches and mobility work, find a step and do this variation instead. The step provides a raised surface to place the ball of your foot, then let your bodyweight do the rest and you can feel a pretty intense stretch in your calf.
How to perform the calf stretch on a step.
Start by placing the front half of your foot on a step with your knee straight and holding on to the railing or wall. Slowly lower your heel off the back of the step until you feel a stretch in your calf. Once you feel a stretch in the back of your leg, hold it for 20 seconds and repeat 5 times.
Professional tip: Try to find a step or a curb that is about 4 inches high. This is a pretty good height for you to be able to put the ball of your foot on the step and your heel on the ground, which gives the best stretch.
6. Best for releasing knots in the calf muscle: Massage gun
Why the massage gun is best for getting knots out of the calf.
The massage gun is best for getting knots out of the calf muscle because you can localize the trigger point with the massage gun and work on it until it loosens. One of the best ways to release a trigger point (a knot) is direct pressure on the muscle belly, to inhibit the muscle and cause the knot to release.
This is the same premise the massage gun works on and it has the added benefit of bringing more circulation to the area. Additionally, there was a study done in the Journal of Sports and Medicine that showed increased range of motion in the calf muscle after using a massage gun. This is the best way to get rid of knots and increase flexibility in your calf.
How to use the massage gun to get knots out of your calf muscle.
Start sitting on a comfortable surface with your knee bent, so your lower leg is resting on the same surface. Turn on the massage gun to the lowest setting and apply firm but comfortable pressure to the calf muscle. Work your way up and down the back of your leg from just below your knee to just above your achilles tendon.
While you are performing this motion, search for any spots that are tight or tender. These are your knots or trigger points and where you want to spend more time. Take a full minute to work into each knot and try to find 3 different knots each session. It takes about 3 minutes for soft tissue changes to occur, so spend 3-5 minutes massaging each calf.
Professional tips: I tell my patients to explore and search out different areas in the calf, turn this into your own freestyle. You’ll be surprised where you find tight areas on different days and how good it can feel when you get them to release.
What is the best equipment for massage gunning trigger points out of your calf?
The Hyperice Hypervolt is the best massage gun for getting knots out of your calf muscle. In the study that I mentioned earlier, they actually used a Hypervolt to demonstrate the increased range of motion in the calf muscle following percussive massage. So what better massage gun can you choose, than the one that is backed by science?
The Hypervolt has 3 variable speeds and 5 interchangeable attachments. This gives you the ability to change the intensity of the massage based on your comfort level or how sore you happen to be that day. The interchangeable heads give you all the variety you need to work into your calf as well as all the other muscles in your body too.
Now, if you’re an athlete or planning on using a massage gun for clients, then you may want to consider upgrading to the Hypervolt 2 Pro version. It has the same great features including a slim and easy to hold handle, 3 hour battery life, LED light to display battery life, and 5 different attachments. The main separator from the original though, is the Pro version has 5 speeds for more adjustability and it is the most powerful massage gun on the market.
7. Best for calf cramps and calf muscle relaxation: Seated calf massager
Why the Calf Massager is the best for calf cramps and muscle relaxation.
The calf massager is the best for calf cramps and muscle relaxation because it provides a deep tissue massage to the entire calf muscle, including both heads of the gastrocnemius as well as the soleus muscle. Additionally, for muscle relaxation you want to be in a comfortable position with the least amount of muscle activation possible. The calf massager allows you to sit back, relax, and just enjoy a deep tissue calf massage.
Calf cramps are just as much about prevention as they are about treatment. When you are in the throws of a charley horse, your best solution is to stretch out the calf muscle. But if you are looking to prevent a calf cramp, your goal is to get the muscle as relaxed as possible. So using a calf massager for a few minutes before bed is your best bet to reduce your chances of experiencing a calf cramp.
How to use the calf massager for muscle relaxation and calf cramp relief.
Start by sitting in a comfortable chair and place both calves in the calf massager. Try your best to keep your calf muscle relaxed and let your feet dangle out the end of the calf massager. Turn on the calf massager and let it do all the work for you for about 10-15 minutes. You can also use the calf massager lying on your back with your legs propped up in the massager.
Professional tips: You can use the calf massager while you are working, relaxing watching TV, or reading a book. But if your goal is relaxation then this is a good opportunity to focus on some deep breathing exercises and try out some meditation.
What is the best calf massager for tight calf muscles?
Although I haven’t tried it personally, the Cloud Shiatsu Massager is a great option and has many benefits for massaging out tight calves. It is one of the highest rated calf/foot massagers on over 14,000 ratings, can be used on feet as well as calves, and has a heating function in addition to the massage.
One of the negatives of this massager is it is 22 pounds, which puts it on the heavier side of foot massagers. Also, it comes in two versions, one with a remote and one without a remote. This may not be a dealbreaker for some, but if you want the version with the remote, you’ll have to pay a premium for it.
The Cloud Massager also has 3 levels of intensity so you can change settings based on how strong of a massage you’re in the mood for. It has an adjustable bar attached to it so you can lie it flat or prop it up so you can use it at the angle that is most comfortable for you. Overall, the Cloud Massager looks like a solid and durable calf massager that will provide you much needed relaxation.
8. Best for calf muscle recovery and swelling: Air compression sleeves
Why air compression sleeves are best for calf muscle recovery and swelling.
After being on your feet all day or after a hard workout, there is an accumulation of fluid and metabolites in your lower legs. It is important for recovery to get rid of this excess accumulation of fluid and metabolites within the interstitial fluid around the soft tissues in your legs. Air compression sleeves increase the pressure in the legs which forces this excess fluid back into the circulatory system, which then clears it out of your legs.
If you spend a lot of time on your feet day after day, then you want to make sure your legs are feeling refreshed for your next day’s work. Also, if you are an athlete or workout a lot, then you know what it feels like to have an accumulation of lactic acid in your legs. It’s that burning feeling that then leaves your legs feeling heavy, like they’re made of lead. Air compression sleeves give you a quick way to recover so you will be feeling completely ready to go again.
How to use the air compression sleeves for recovery and swelling.
First and foremost, follow the instructions on the specific device you are using. I like to wrap my legs in the compression sleeves and then lie on my back with my legs propped on a pillow, this gets my legs above my heart level. Then I turn on the compression to a comfortable level and let it go through the cycle for 20 minutes.
Professional tip: After using the compression sleeves, I like to get on my slant board and give my calves a good stretch to get the compound effect of recovery and flexibility.
What are the best air compression sleeves for calf muscle recovery and swelling?
The Hyperice Normatec 3 are the best compression sleeves for calf muscle recovery. These sleeves have been the number one name in the game for years now. The Normatecs are definitely expensive, but review after review prove the price is well worth it.
People consistently report reduced stiffness, soreness, aches and pains. They report better circulation as well as feeling revitalized and recovered.
The Normatecs have 7 levels of compression with overlapping zones. This helps to mimic the body’s natural “muscle pump” action which is designed to remove fluid and swelling from the lower extremities. It also comes with a zipper which makes it easier to get on and take off, as well as wipe it down for easy clean up. You can also connect it with the Hyperice app to provide greater customizations.
8 Best Calf Stretches Final Thoughts
You now have the best calf stretches in your tool belt to choose from when you need them. Regardless if you’re looking for the best calf stretch overall, the best calf stretch for trigger points, or the best calf stretch for recovery you know what to choose, the equipment that’s best for it and how to correctly use it. We have helped hundreds of patients to increase their range of motion, decrease their pain, and improve their functional potential with these stretches and we feel confident you will have great success with them as well!
Frequently asked questions about the best ways to stretch your calves.
What is the most effective calf stretch?
The most effective calf stretch is performed on a slant board positioned at approximately a 25 degree incline. This set up allows for your bodyweight to control the intensity of the stretch as well as the ability to vary the position to target different parts of the calf muscle.
Should you stretch a hurt calf?
It is important to allow your calf to rest, recover, and heal after sustaining an injury. The first few days after an injury you should focus on rest, ice, compression, and elevation. Then, for proper healing to occur, you should perform active range of motion of your ankle and gentle calf stretches that are pain free. The best way to perform these stretches are with a strap so you can gently stretch your calves.
What causes extremely tight calves?
The smallest unit of a muscle fiber is called a sarcomere. These sarcomeres are organized in series, lined up end to end like the cars of a train, and form the length of a muscle fiber. When you have adaptive shortening of your calf muscles, you actually have fewer sarcomeres (less train cars) which makes the muscle shorter and tighter. This adaptive shortening occurs when you restrict the range of motion of the ankle joint.
Common things that cause restricted ankle range of motion are things such as wearing high heels, wearing high laced boots, and being sedentary. Additionally, you can develop tight calves if you participate in activities where you spend extended amounts of time with your feet plantarflexed (toes pointed down) such as running, jumping, cycling, or even walking.
If you fit into any of these categories, make sure you are doing at least one, if not two or three of the stretches mentioned above.
Should I stretch my calves every day?
If you are looking to improve the range of motion and flexibility of your calves, you should be performing some variation of a calf stretch every day. If you are focused on maintaining your current flexibility and range of motion status then you should perform a calf stretch at least three times per week. The calves are very prone to developing tightness, so personally I like to perform my calf stretches on a daily basis.
Does massaging tight calves help?
Massaging tight calves can be very beneficial for reducing calf knots, trigger points, and alleviating tight calves. Massage provides a localized stretch to the calf muscle tissue while also increasing blood flow and circulation which helps with tissue extensibility. If your primary goal is releasing tension and trigger points in your calf, then I recommend using a high-quality massage gun.
How long should I stretch my calves for?
Most studies show that you need to accumulate at least 90 seconds of stretching time to show improvements in flexibility and range of motion. My favorite way to prescribe the appropriate dosage to my patients is to have them perform 20 second stretches for 5 repetitions. This gets you to the appropriate duration, but the small breaks give your muscle a chance to relax and then stretch again, which can help to target different muscle fibers.
Is it good to massage sore calves?
Massaging sore calves can help to relieve pain and ease soreness. Calf muscle soreness can develop after a bout of exercise or participating in an activity that your body isn’t used to. Massaging the area can help to improve circulation and blood flow which will aide in recovery. The best thing for calf muscle recovery are air compression sleeves which will provide a combination of compression as well as massage to aide in recovery.
How can I do calf stretches in bed?
The best way to do calf stretches in bed is with a stretching strap. Many of our patients will perform their exercise programs in bed since it is much easier than getting up and down from the floor. I tell my patients to use the stretching strap in bed the same way I described above for rehabbing an injury: straighten your leg, put the strap around the ball of your foot and pull your toes toward your nose. The stretching strap can be folded up and kept by your bed to keep it handy, or in case you happen to get a cramp in the middle of the night. The best stretching strap to perform calf stretches in bed can be found in the link below.
What is the best massage gun for tight calf muscles?
The best massage gun for tight calf muscles is the Hyperice Hypervolt. I use it on my calves on a weekly basis and it is especially good for getting trigger points out of my calf muscles. Also, since I work with my hands on patients all day, it’s nice to give my hands a break and let the massage gun do the work for me. In the seventh section of the best calf stretches above, I taught you how to massage tight calf muscles with a massage gun with emphasis on trigger points. You can use this same method for massaging generally tight calf muscles and this will help them to relax. The best massage gun for tight calf muscles can be found in the link below.
Why you can trust Physical Therapy Simplified for selecting the best calf stretches.
At Physical Therapy Simplified, our mission is to provide an easily accessible and highly reputable source of physical therapy information that anyone can understand, follow, and benefit from. We want you to feel confident that you are getting the best content and information that will help to reduce your pain and restore you to your highest functional potential.
The author of this article, Andrew Harkins, DPT, has demonstrated expertise in the field of physical therapy and is certified by the American Board of Physical Therapy Specialities as an Orthopedic Clinical Specialist. He has over ten years experience as a licensed physical therapist and is an expert in treating conditions in the foot and ankle.
Andrew is also a Certified Strength and Conditioning Specialist and has been programming fitness and stretching routines for over 20 years. Specifically, when he was a volleyball player in high school, he battled calf cramps and tight calves and created a calf stretching routine to alleviate his symptoms.
