Stretches for Calfs

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2005-04-19 3:14 PM

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Subject: Stretches for Calfs
My calfs are very sore and tight....any ideas or websites you can send me for stretching ideas is appreciated.

Thanks!

Karen

2005-04-19 3:24 PM
in reply to: #144722

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Expert
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St. Louis, MO
Subject: RE: Stretches for Calfs
This is the best stretch that I know of.

Stand on a step or a curb with your toes as close to the edge of the drop off and your heels completely off the step or curb. As you keep your balance by holding onto a railing, lower your heels as low as you can and hold the stretch.

I have been doing this stretch before and after every run and it really seems to help eliminate shin splints and calf stiffness.

Hope it helps
2005-04-19 3:55 PM
in reply to: #144730

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Cedar Rapids, Iowa
Subject: RE: Stretches for Calfs
katieyows - 2005-04-19 3:24 PM

This is the best stretch that I know of.

Stand on a step or a curb with your toes as close to the edge of the drop off and your heels completely off the step or curb. As you keep your balance by holding onto a railing, lower your heels as low as you can and hold the stretch.

I have been doing this stretch before and after every run and it really seems to help eliminate shin splints and calf stiffness.

Hope it helps


After you do it with your heels dropped and your legs straight (for the calf muscle) try putting a slight bend in your knees while your feet remain in the same dropped position, and this will hit the soleus muscle (between calf and achilles). That's the area that always tightens up on me.
2005-04-19 7:06 PM
in reply to: #144758

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Master
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Subject: RE: Stretches for Calfs
I agree with Tania -- important to stretch both the gastroc and the soleus. I really feel good after I stretch both.

Mike
2005-04-19 7:23 PM
in reply to: #144722

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Master
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Harvard, Illinois
Subject: RE: Stretches for Calfs
Visit www.smiweb.org/guides They have great stretches with pictures. I bought they're foam slant board for $14.00 and have been using it with my stretches and I'm doing great with them.

Mike
2005-04-19 9:13 PM
in reply to: #144722

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Veteran
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Minneapolis, MN
Subject: RE: Stretches for Calfs
In addition to stepping on a curb or step, here is a another that works on the upper section of your calf.

Plant your left heel on the ground in front of you.
Point your toes to the sky
Bend over slowly as if stretching your hamstring.
You'll feel your hamstring stretch as well as the upper part of your calf.
Repeat for your right calf.

2005-04-20 8:00 AM
in reply to: #144722

New user
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Subject: RE: Stretches for Calfs
Thanks so much for all the advice....will try these today. Appreciate it!
2005-04-20 3:18 PM
in reply to: #145057

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Coach
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Subject: RE: Stretches for Calfs
To understand the difference between the gastoc & the soleus...

Both are attached to your heel via the achilles tendon. One of them attaches at the upper end of your lower leg, the other actually crosses the knee joint in the back and attaches there. SO to stretch all parts of your calf, you should do your stretches with both straight knee AND bent knee.
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