Four calf stretches to try when you have cramps. Tight calf muscles are no fun, especially when you are on your feet all day.
Fourteen years ago I ruptured my Achilles tendon. When I rehabbed my left leg, I did the first two stretches several times a day.
Calf stretch
Start standing, and you will want to press your hands onto a wall for support. Pick a leg to step backward, about 4 to 5 feet. The back heel presses into the floor (heel does not have to touch the floor) as long as you feel the stretch in the calf. The front knee is bent. Hold the stretch for 30 seconds or more, and repeat on the other side.
Another stretch
Start standing with feet hip distance apart. Step backward with a leg, about 3 feet apart. Your legs should look like an upside-down V. Bend both knees. You should feel the stretch in the middle part of your calf. Hold for 30 seconds or more, and repeat the pose on the opposite side.
Downward Dog
Start on the floor and on all fours. Lift your knees away from the floor and press your hips up towards the ceiling. Arms are stretched out, long and supporting your body. Once you are in downward dog, push your heels to the floor, it is okay if they don’t touch. Add slow peddling of each leg, which will deepen the calf stretch. Try this for 30 seconds. It is a bit harder because your arms are supporting your body.
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Foam Roll
Start sitting on the floor with legs extended in front. Place the legs on top of the foam roller, slowly rolling up and down the calfs. If you need to get deeper into the calf muscles, then cross one leg on top of the other, and roll. Spend a minute or two on each leg.
Stretching is good for everyone, even if you are not exercising daily. Every day people walk, clean, climb stairs, etc. Your muscles still need to release.You don’t have to do every one of the stretches I suggest, choose two and see how they feel. Take a few minutes out of your day, perhaps in the morning and at night, to stretch.
