Our calf muscles are integral to our ability to do just about any movement. They both absorb impact and power our steps. It’s no surprise then that our calf muscles can often get sore and tight. So let’s talk about some great calf stretches for runners!
When it comes to post-run cool downs, it can be easy to forget about our calves. They’re not overly large muscles and we often focus more on our quads, hamstrings, and glutes. However, having healthy, strong, and flexible calf muscles is important for a number of reasons.
Let’s take some time to learn more about our calves, including how they work, why it’s important to stretch them, and some of my favorite stretches to do post-run.
What Do Our Calf Muscles Do?
The calf is made up of two muscles, the gastrocnemius and the soleus. These two muscles insert into our achilles tendon. Together they help our foot flex and point, also known as dorsiflexion and plantarflexion.
When we run, they also act as both shock absorbers for each landing and help us power and propel forward into that next stride. The power our calves provide also helps with our speed.
Why Should We Stretch Our Calves?
As we’ve established, basically every time we move we use our calves. As runners, we put them under even more strain than just the average person. As a result, you may find that your calves are sore and tired sometimes.
It’s important to stretch our calves for a number of reasons, some of which are linked together. These include:
- Injury Prevention – With good range of motion and flexibility, we’re less likely to experience injuries like shin splints, plantar fasciitis, stress fractures, and achilles tendon issues.
- Flexibility/Range of Motion – Because we use our calves so much, they’re constantly under tension and can become stiff. Stretching helps maintain or improve flexibility and range of motion, which in turn helps with form and injury prevention.
- Better Recovery Time – Stretching post-run can help relieve muscle soreness.
- Improved Running Performance – With good range of motion and flexibility, we can ensure our entire chain is working optimally and that we have good posture and good form and can run faster, which all leads to improved performance.
How To Know if Your Calves are Tight or Weak
It’s easy to assume that because we run, we have strong calves so if they feel tight, that must mean they simply need to be stretched. But as we’ve discussed with other muscles (the hip flexors, for example), tightness can also be a sign of weakness.
So how do we know if our calves are tight or weak?
Weak Muscles:
- Muscle fatigue: Weak muscles may fatigue more quickly, thus they feel tight as your run gets longer.
- Poor endurance: Weak muscles may struggle to maintain a contraction over an extended period. Can’t seem to maintain your pace because your calves start feeling tight or simply weak.
- If you feel tight finishing a run, that’s usually a sign they have been over worked because they aren’t strong enough for what you asked of them.
Tight Muscles
- Limited range of motion: Tight muscles can restrict joint movement, leading to a reduced range of motion. You will probably notice this trying to do some ankle mobility or when trying to do some of these stretches.
- Injuries: You’re dealing with shin splints, knee pain or foot pain, this could be a sign that your tight calf muscles are pulling on other areas or changing your alignment.
Regardless of whether they’re weak or just tight, all runners can benefit from strengthening their calves.
Consider adding some calf-specific exercises into your strength training routine. I have another article that has some strengthening exercises in it, but I will also include some below my favorite stretches here.
7 Best Calf Stretches for Runners
Below are some of my favorite stretches targeting our calf muscles.
It’s important to note that these are static stretches, meaning they’re held for a certain length of time. As a result, these should only be done post-run or post-workout. Before a run, make sure you do a dynamic warmup that includes a few moves for your calves, avoiding static moves.
For most of these, I recommend holding them for at least 30 seconds or more, unless otherwise noted.
*Thanks to RTTF Coach Stacey for jumping in with the examples here! She loves strength and finds a way to make it all doable at home so we have no excuses.
Calf Wall Stretch
To do the calf wall stretch, face a wall with one leg forward close to the wall and bent and the other behind you and straight with your heel on the ground. Lean your upper body toward the wall supporting yourself with your arms.
You should feel a stretch in the calf of the back leg. If you don’t or if over time you stop feeling a stretch, this position can be advanced.
Simply place a rolled towel or a wedge under the ball of the back foot to increase the angle of flexion.
Make sure to repeat on both sides at least twice.
Bent Knee Calf Stretches
This next stretch looks similar to the Calf Wall Stretch, but has some important differences.
To start, face the wall with one leg forward close to the wall and bent and the other behind you with your arms out in front supporting you on the wall. The big difference here is that the back leg should also have a bend at the knee and your back heel should be slightly off the floor.
This stretch really targets the soleus. Do at least two sets per side.
Calf Stretch While Foam Rolling
This one is a great stretch to do once you’ve gotten home after a run.
Sit on the floor with a foam roller under your calf. You’ll have to use your upper body to lift your butt off the floor so you can slowly move the roller up and down your calf. When you hit a tender spot, pause, and then point and flex your foot a few times before moving on.
Repeat on the other leg.
Another option is to try a tool like the Roll Recovery R8, which can hit multiple parts of your calf at once.
Downward Facing Dog
This common yoga stretch is great for improving calf flexibility and range of motion.
Start on your hands and knees and raise your hips toward the sky so you’re making an inverted “V” with your body. Your feet should be hip-width apart and your back should be flat and your head and neck should be in a neutral position.
To get a stretch, you’ll want to push your hips up and back until you feel a stretch in your calves. Your heels may or may not be on the ground and that is ok!
You can hold the position for 30 seconds and/or pedal your feet for 30 seconds, or both.
Single-Leg Downward Dog
To target one leg at a time, consider doing a single-leg downward dog. These calf stretches might force you to work through some other mobility limitations as well!
Start in the downward dog position described above, but either put one leg behind the other ankle or place all your weight into one leg and use the other foot simply for balance.
Push the single heel toward the ground for 30 seconds or more and repeat on the other side.
Calf Stretch Using Curb
You can do this stretch immediately after your run as long as you have a curb or step or even your car tire.
Place one foot flexed against the curb or whatever you’re using. Standing tall, lean forward while maintaining an upright posture. You should feel a nice stretch in your gastrocnemius.
To target the soleus, bend the knee of the front flexed foot.
Hold and repeat at least twice on both sides.
Calf Stretch with Resistance Band
You can do this stretch one leg at a time or with both. I find doing one leg at a time let’s you ensure each calf gets the most out of the stretch.
To do this one leg at a time, stretch one leg straight out in front and tuck the other foot in close to your body. Take a resistance band and put it around the arch of the outstretched foot, flex the foot and use the band to pull the foot back towards you while keeping a straight knee.
Repeat on the other leg.
To do both legs at the same time, sit with both legs straight out in front of you. Have the band around the arches of both feet and use your arms to gently pull the band back toward you until you feel a stretch in the calves. Hold, take a break, and repeat.
Exercises to Strengthen the Calves
As mentioned, I wanted to add on a couple calf strengthening exercises that you can incorporate into your strength training routine. You can easily do these at home or in the gym.
Weighted Toe Walks
Grab a pair of light dumbbells, one in each hand. To start, make sure you have nice tall posture, shoulders back, core engaged, head up.
Lift your heels off the floor and start walking on your toes, trying to not let your heels drop. Do maybe 20 steps and then take a break and repeat with another set or two.
This is very simple, but is a great way to engage your calves, but also work on your core and posture.
Calf Raise and Stretch
This exercise serves double duty as both a strengthening exercise and a stretch.
Stand on a step or a box with your heels hanging off the edge. This part provides the stretch. From this lower position, rise up onto your toes. This is the strength-focused portion. Lower slowly back down until you feel a good stretch.
Do 10-15 reps and 2-3 sets.
Calf Raise with Single Leg Lower
For this exercise, you’ll start with your feet close together. You can use a chair, table, or wall if you need help with balance.
Do a calf raise and then before you lower, lift one foot off the ground and slowly lower the other foot. One lowered, put the other foot back on the ground and repeat.
You can do all reps on one side and then switch or alternate sides. Do 10-12 reps and 2-3 sets.
Whew that’s a lot, but I wanted you to have plenty of options to find the one that truly resolves your issues!
Need more training tips?
- Avoid Tight Calves While Running
- Preventing Muscle Cramps from Running
- Foot Strength Exercises for Runners
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