Stretching calf muscles to Warm Up or Cool Down

The calf muscles are some of the most intensively used muscles during exercise. They are used in running and walking, and in stationary exercises. For this reason, damage to the calf muscles can be quite debilitating. It is important to stretch your calf muscles during warm up, especially for running. This helps to avoid the onset of cramp during training, and the development of long term injury.

When stretching calf muscles for warm up or cool down, use the following exercise techniques to ensure your calf muscles are gently but firmly stretched

• lean on the floor and keep both arms vertical. Do not bend your elbows.
• keep your bottom high. The higher your bottom, the more your calf muscles will be stretched.
• keep your stretching leg straight at the knee. Avoid bending your knee.
• make sure your foot on the stretching leg is flat on the ground, and pointing forward.
• hold your free leg behind the stretching leg.
• keep your back straight. Look up and forward, and this will straighten your back.

It is important that these exercises are carried out gently, without sudden or sharp stretches. You should not 'bounce' when the calf is extended as this will overstretch it. Gently stretch the calf muscle until you feel it strained, but comfortable.