![]() Time Frames: Ditch the stopwatch and use deep breaths to dictate time.Reps (Dynamic Movement): 20 reps per each leg.Reps (Static Stretch): 3-4 deep breath cycles before releasing. ![]() ![]() My advice if you don’t know where to start: Try the rep, set, and time frames below, then manipulate them dependent on your needs (longer for tighter calves, shorter for those with better ankle mobility). Personally, I’ve changed the amount of time I’ve spent working on calve mobility throughout the day periodically, and what I’ve been currently doing tends to fair best. These movements can be done as often as you’d like, and for as long as you feel fit for your goals. This list is meant to provide you with extra tools to add into your daily regimen, not be an exclusive list. For example, you may find that your soleus is tighter than your gastrocnemius, so some of the soleus oriented stretches will fair best. The seven stretches below can be useful for a variety of athletes, and some will benefit more than others. Licensed under CC BY-SA 4.0 The Calf Stretches Typically, when someone experiences tightness in these two muscles, then they’ll also have a tight Achilles/Calcaneal tendon as well (the tendon that runs from your heel to the gastrocnemius).īelow is a picture that provides a quick overview of the superficial muscles/tendon we’ll be covering (on the left), along with an image covering the deeper posterior leg muscles. These muscles work together to concentrically create ankle plantar flexion and provide stability with leg movements in our every day lives. The calves are made up of a couple major muscles, and for this article we’ll cover the major two which include: The gastrocnemius (superficial muscle) and the soleus (deeper muscle). Throughout the day, I’ve been making a conscious effort to stretch my lower posterior leg to help improve my lifts, and to stop subconsciously relying on my lifter’s elevated heel to hit ample depth. Having suffered from tight calves for the majority of the last four years, I decided to take a stand, put my foot down, and start working on my ankle flexion (literally). To top it off, if you regularly wear dress shoes and high heels, aka Achilles shortening gear, then you’re even more susceptible to encountering this problem. If you’re a desk worker, or even someone who spends a good chunk of their day sitting, then chances are you understand the issue of tight calves. The tight calves perfect storm: heavy compound movements, sitting all day, and wearing shoes with elevated heels.
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