Proper calf stretching is important for athletes and those with leg or back pain to prevent injury. Simple stretches can be done at home, but gyms offer machines and tools. Avoid overreaching and drink water to promote muscle health.
Tight calves can affect the rest of the legs and even the lower back. Lack of proper calf stretching can also lead to injury, so a good calf stretch routine is necessary for athletes and those with back or leg pain. If the stretching routine is new to the exerciser, they should be sure to start slowly with easy exercises and stretches, and then increase the level of difficulty after several days or weeks. Most simple calf stretch exercises can be done without special equipment at home, but gyms and fitness centers often offer specific calf stretch machines to make the process easier and more effective.
Start with a simple calf stretch exercise. This exercise will give the athlete a good indicator of calf stiffness. Find a raised platform, such as a step on a ladder, and stand on the first step with your heels dangling off the step. Holding onto the handrail, let your heel hang lower than the level of the step. This will begin to stretch your calf muscles. Hold this position for several seconds, then raise your heels to the level of the step. Repeat this several times, holding the position for several seconds each time. This can be turned into a calf exercise by dropping your heel, then raising it above the level of the step and coming back down.
Gyms and fitness centers will have countless calf stretching machines and tools, although most people won’t need them. Simple stretches are generally sufficient for most people, although some athletes may benefit from a simple strap that wraps around the ball of the foot. While lying on your back, pull on the strap, which in turn pulls your toes down, stretching your calf muscles. The intensity of the stretch can be controlled by pulling on the athlete’s strap, making this exercise an easy and progressive stretching experience.
During any stretching exercise, be sure to avoid overreaching. If you feel pain in your leg, release the stretch and allow the muscle to recover; If the stretching feels sharp pains instead of a dull stretching sensation, the stretching should be stopped immediately. Overstretching can lead to muscle strains or tears, counteracting any benefit stretching can bring. Users should also remember to drink plenty of water before, during and after exercise to promote muscle health and help prevent cramps during exercise.
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