There are 2 secrets I will show you that will allow you to get a deeper release in your calf muscles than you've gotten in the past. These stretches can also help relieve achilles tendon pain, heel pain, and more, so they're a valuable tool.
The videos below will show you exactly what to do and how to do it. Just follow along. You will discover which calf stretches work best for your body.
Please visit the techniques page now, if you haven't already.
On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief.
The first thing you want to understand when learning how to stretch calf muscles is what exactly you are stretching. Your "calves" are actually made up of two separate muscles: the gastrocnemius and the soleus muscles.
This means there are separate stretches for each of these muscles if you want to appropriately release BOTH of your calf muscles.
1. Stretch Your Soleus First!!!
A. Wall Stretch - This is generally the best soleus stretch. Stand facing the wall and place the ball of your foot against the wall. Establish a stable stance with your other foot slightly behind you. Now, bend your front knee and feel the stretch in your soleus.
Now while you gently bend and unbend your knee, ENGAGE your soleus by trying to press the ball of your foot toward the floor. Keep your soleus gently engages as you do this stretch and you should find it much more effective in releasing the muscle.
B. Floor Stretch - with one foot in front and one foot behind you. Bend your back knee while keeping your foot flat on the floor. Feel the stretch on your soleus. Gently bend and unbend your knee and feel the stretch. Engage your soleus as best as you can while performing this stretch.
C. Stair Stretch - Stand on a stair with you heel hanging off the edge. Bend your knee while gently raising and lowering your heel to stretch your soleus. Do your best to engage your soleus while you do this motion.
2. Stretch your Gastrocnemius second.
A. Stair Stretch - This is generally the best way to stretch your gastrocnemius. Stand on a stair and with a straight (unbent) leg, let your heel hang off the edge of the stair. Raise and lower your heel, while engaging your gastrocnemius through the full range of motion, even as you lower your heel.
B. Wall Stretch - Lean forward with your palms against the wall with back leg straight, front leg bent, and feet flat on the floor. While keeping back leg straight, raise and lower your heel off the floor. Do you best to engage your gastrocnemius through the entire range of motion. As your calf releases you can increase the angle of your stretch as you lean against the well.
Here's what we're going to do: 1. Manual Release of Soleus -
B. With your knee bent, do a tennis-ball-press technique on your soleus by putting your lower leg on a raised surface of cushion of some kind.
2. Manual Release of Gastrocnemius
B. With your leg straight (not bent), using your other leg to adjust the amount of pressure you apply, do a tennis-ball-press technique on any tight/painful areas you discover.
Which muscles are still tender (that means they are too tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go on the first attempt.
Investigate a bit and you'll eventually find which techniques work best for you to provide the best release of your calves. Then you'll be able to fix yourself whenever you want.