Complete Calf Stretch!
by Co-blogger Taylor Norris, RMT
Gastrocnemius/Soleus Stretch, aka Calf Stretch.
As spring weather is (finally!) approaching, spending more time in the great outdoors will be on the rise, which often means much more leg movement. The gastrocs and soleus muscles are the main players that make up what are often referred to as the ‘calves’ at the back of the lower leg.
Gastrocs allows us to point our foot at the ankle, helps flex the knee and plays a major roll in propelling us forward when we walk or run.
Soleus also helps point the foot from the ankle, and also stays contracted as we stand to prevent us from falling forward at the ankle, therefore helping us to maintain an upright posture by offsetting the line of pull through our body’s center of gravity.
They both share the calcaneal (Achilles) tendon, the strongest and thickest tendon in the body. These mucsles often become tight and painful due to overuse (lots of running, jumping, walking, explosive movements from the ankle, etc.) and lack of stretching, which can in turn lead to decreased postural integrity and in some severe cases, rupture of the Achilles.
Luckily, stretching them is simple and a bit of a ‘two-for-one’ deal as bending the knee is the only defining difference.
First, be sure the muscles are warmed up, as this will help the thick tendon to allow for a deeper stretch.
Find a wall or door frame to hold onto as you’ll then, with a straight leg for gastrocs or slightly bent knee for solues, place the foot of the side you’re starting with against the door frame and slowly draw in your hips toward the wall/frame.
For a modified version, seat yourself on a mat or blanket with a towel handy. Grasp the towel ends in either hand, place the foot of the side to be stretched in the centre of the towel and pull the top/mid area of the foot back toward the torso, again straight leg for gastrocs and slightly bent knee for soleus.
Hold each stretch for at least 30 seconds, to two minutes if possible so that giant Achilles tendon has better chance to relax.
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