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10 Ways to Stretch Tight Calf
Muscles
Copyright © 2008 by Evamarie Pilipuf
Updated Note:
Due to the popularity of
this article, I have written several others on the subject,
including my most popular article on my
blog
entitled
"What Causes Calf Muscle Tightness?"
Check it out!
I
have to thank my anonymous tipper, for this article came as
a result of that person’s request. Yes, it’s true,
many of us suffer from tight calf muscles at least some of
the time. Some of this comes simply from our daily
walking and other movements, as well as genetic
predispositions. But factors that can aggravate
matters include wearing high-heeled
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shoes, running and other cardiovascular activities, and
maneuvering in the snow and ice. And if you’re among those
of us who can say “guilty as charged” for all of the above,
it’s little wonder if you find yourself constantly battling
cranky calves! |
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Unfortunately,
tight calf muscles aren’t just uncomfortable in of themselves; having tight
calves can affect the health of your feet, knees, hips, low back and even
your shoulders. This is because tightness in the calves often
exacerbates tightness in the hamstrings, which in turn can throw your whole
pelvis and back out of alignment during your everyday activities, which in
turn puts a different load on your back and knee, which in turn causes you
to use your upper body muscles differently….well, you get the idea. It
really is true, the ankle bone CAN be connected to the shoulder bone, albeit
via a long and winding road.
Additionally,
tight calf muscles put you at greater risk for ankle injuries and shin
splints, and problems with your feet, including plantar fasciitis, a painful
and potentially debilitating inflammation on the bottom of the foot.
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The good news is,
whether you’re already experiencing any of these problems or simply wishing
to prevent them, a great deal can be accomplished just by loosening the calf
muscles through proper stretching. But there are a few key points to
observe before getting started:
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Always check with your doctor before launching into any
stretch or exercise program, to ensure it is safe to do so.
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Never force a stretch or perform it if it causes pain.
Note, though, that while pain is to be avoided, in order for the stretch to
be effective, a certain sensation of mild discomfort – that feeling of being
stretched – is to be expected. It’s important you stay alert so that
you can distinguish the difference between the two.
ü
When you get into a stretch – and you begin to feel the stretch sensation
described above, it’s important to HOLD THE STRETCH for at
least 20-30 seconds, breathing smoothly and concentrating on trying to let
the muscle(s) relax. To stop the stretch before any sense of release
takes place is like ending a run as soon as you begin to break a sweat; you
haven’t provided the impetus needed for the body to make the positive
changes and adaptations you’re seeking.
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If
time permits, I highly encourage you repeat the stretch 2-3
times. You’ll often find that with each repetition, your muscles will
feel a little more receptive to the stretch than the previous time.
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Consistency is extremely important. Choose a schedule
for your stretching and stick to it. I recommend some form of
stretching at the end of your workouts, plus one “lifestyle” stretch session
each day. By “lifestyle stretch session,” I mean either five minutes
of stretching at your stairs just before bed, or a gentle warm-up stretch
first thing in the morning, or a five-minute stretch “breather” at the
office during the day. It doesn’t take long but a daily intervention
such as this can seriously do wonders to your overall mobility.
ü
Generally, it’s best to save most of the stretching for after your
workout, since stretching is primarily a tool for helping the
muscles to elongate and recover from intense activity. However,
light, short-duration stretches can be incorporated into
the warm up, to limber up the lower leg and help you start your workout with
full range of movement, which in itself can help prevent injury and excess
tightening.
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Finally, make sure your muscles are warmed up before you
stretch.
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With that out of
the way, the following is a list of ten stretches you can do at home, at the
gym, in bed or even at the office; unless stated otherwise, all stretches
should be held for around 30 seconds, while breathing smoothly and focusing
on relaxing and lengthening the target muscle:
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Stairway Calf Stretch #1: Stretched Knee
Place your right
foot on the lowest step, and your left foot on the next step up. Move
your right heel so that it’s hanging off the step, and drop it until you
feel a deep stretch in the “belly” of your large (the one that’s visible)
calf muscle. Hold for at least 30 seconds, breathing smoothly, and
concentrating on feeling the muscle relax and elongate. Repeat on the
left side.
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Stairway Calf Stretch #2: Bent
Knee
This is identical
to the first stretch described above, only once you drop your right heel,
gently bend your right knee, sinking down as though “putting your weight” on
your right heel (in quotes because your right heel is in the air). You
may have to maneuver yourself forward and back a few times in order to feel
the intended stretch, which will be closer to your Achilles tendon area
(i.e. ankle region). Repeat on the left side.
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Stairway
Hamstring Stretch
Any of my clients
will concur that this one is a killer! But it’s amazingly effective in
unlocking tight muscles behind the leg. It looks so innocent, too.
Stand at the base of stairs, preferably where you have a railing to hold
onto. Place your right foot on the step that allows you to straighten
your leg completely, without having to round your back or “tuck” your pelvis
forward. For most men, this will be the first or second step.
For women, this is usually the third or fourth step. Place your right
foot all the way forward, so that it’s up against the next step and
therefore forced into a flex. Make sure your left foot is pointing
forward, and place both hands on the railings. Look up at the top of
your stairs, and slide your hands UP. Do not look down or try to go
forward or down towards your leg; keep your focus on going UP, and make sure
your tailbone is pulling backward (i.e. to keep your back as straight as
possible). You’ll know when you’re there, trust me! You’ll feel
it all the way up and down the back of the leg. Hold for at least
30-40 seconds, and don’t forget to breathe; try first to relax your
shoulders, then work on relaxing your leg. Repeat on the left.
You may have to do this one twice before you feel your muscles loosen up.
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Chair Seat (or
Desk) Forward Bend and Foot Flex
This is a good
one for the office as it’s simple and discrete. Stand in front of a chair
or desk with your feet a little more than hip distance apart, and toes
pointing forward (make sure your feet don’t point to the side at all). Bend
forward and place your hands on the seat or on the desk. If you cannot
fully straighten your knees in this position, either widen your stance (but
don’t let your toes point out to the side) or choose a higher place to rest
your hands. Let some of your upper body’s weight sink into your hands, and
take a few breaths in which your weight shifts into the heels on your
exhales (you’ll feel the added hamstring stretch). After a few breaths,
begin alternating raising the balls of your feet with each exhale: Exhale
and raise your right ball of the foot, then lower and raise your left ball
of the foot. Work up to 8-12 of these.
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Office Chair
(or Floor) Seated Stretch, using towel, scarf or old tie
While sitting in
a chair, find another nearby chair and place your leg on it. Wrap a scarf,
towel, or old tie around your foot. Straighten your knee fully, and cinch
up the scarf until your hands are overlapping and your hands are as close to
your foot as you can bring them. Now, sit up straight, keep your knee
straight, and try to relax your entire leg as you breathe. Repeat on the
other side.
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Downward Facing
Dog: Calf Stretch Focus
From hands and
knees, push up to Downward Facing Dog, and alternate pressing each heel
down, attempting to elongate the calf muscle each time. It’s often helpful
to do this twice; come down from the pose, rest, and repeat a second time.
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Seated
Hand-to-Foot Stretch
Sit on the floor,
grab a hold of your foot with both hands, and straighten your leg as much as
you can. Don’t worry if you can’t stretch your leg very much at all; the
objective here is to keep pulling the foot (without pain or discomfort) in a
flexed position so as to stretch the calf muscles. Repeat on the other
side.
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Morning (Bed)
Knee-to-Chest/ Ankle Circle Stretch
Before getting
out of bed in the morning, lie on your back and gently pull one knee into
the chest. Work slowly and smoothly, as the muscles and nerves are not yet
fully awake and are often stiff and more vulnerable at this time. Hug the
knee to your chest to begin opening up the leg and back, do a few squeezes
of your upper body towards the leg (i.e. on your exhales), then lie back,
relaxing your neck while you do ankle circles both clockwise and
counterclockwise. Repeat on the other side.
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Morning Wall
Forward Bend
This is a safer
one to do in the morning, as the hamstrings and back are not necessarily
ready for bigger stretches. Stand in front of a wall, about 2-3 feet away,
feet about hip distance apart. Place your hands on the wall, about shoulder
distance apart, and at about chest height. Begin gently dropping your
chest, with your hips centered on top of your heels (you may have to move
forward or back to adjust for this), and sink your chest – and maybe hands –
down until you feel the stretch in the back of your legs. Note: the more
effective position is if your hands are higher than your chest; it allows
your back to stay more neutral and provides more of a stretch to your chest
as well. Gently push your tailbone back, your weight towards your heels, to
maximize the stretch. Come out of the position carefully by walking your
hands back up the wall, with your abdominal muscles pulled in to support
your back.
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Evening (Bed)
Towel Hamstring/Calf Stretch
While lying in
back, on your back, knees bent with feet on the bed, take a towel and wrap
it around your right foot. Slowly stretch your right leg, using the towel
to help you achieve the fullest stretch of your knee. Hold the stretch,
concentrating on relaxing your neck (you can rest it on a pillow if need
be), on dropping your tailbone, and keeping your foot flexed. Try to relax
and elongate the entire back of your leg, from the heel to the tailbone.
Repeat on the left side.
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Evamarie Pilipuf is a runner and
champion fitness competitor, former professional
dancer, yoga instructor and stretching specialist
based in southern California, where she coaches
athletes on flexibility training and injury
prevention. Her website,
www.TheFlexibilityCoach.com, allows members from
all over the world to benefit from her expertise
through online video and audio instruction. |
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