Best Calf Stretch to Relieve Tightness

– In this video, I’m gonna show
you my favorite calf stretch to target tightness in those
various different areas of your calf region. (upbeat music) Hey team, it’s James here
again from Kinetic Revolution. My job here is to help
you become a better runner through learning how to
look after your body, remain injury free and
nail those key sessions week after week. Today I want to show you
some little variations on a classic calf stretch
to help you more effectively reach those tight little areas that sometimes appear in your calf muscles after a tough running workout. Let’s get straight to it. So the classic calf
stretch against the wall has you set up with both feet pointing forwards towards the wall. You can perform this with
the back knee straight to focus on the big gastrocnemius muscle, the more defined of those calf muscles. Or with the back knee bent
to place more of a focus on soleus, lower down the calf region. This classic calf stretch
is our start point today. It’s important to understand
that the calf muscles don’t just work in one plane of motion. By adding a little more of a bias towards the side to side
frontal plane of motion, we can better start to target
different areas of muscles like gastrocnemius with its
medial and lateral heads. Back in our start position,
feel the initial stretch, then step across yourself
with your front foot keeping your rear foot
planted on the ground. You’ll feel your hips
shift towards the side you’re driving towards and
this change in body position will create a stretch
which is more focused towards the outer aspect
of those calf muscles. Particularly that lateral head of gastro. You can also use the same
principle in moving the front leg away from the midline. So that you keep pushing
your rear foot’s heel into the ground and you’ll
feel more of a stretch through those medial tissues
on the inside of the shin like medial gastrocnemius
tibialis posterior. You can repeat this process
with the rear knee bent and the rear knee straight. To again put focus on soleus
and gastro respectively. Hold each of these stretches
for 20 to 40 seconds, two or three times through after your run. Remember that these
kinds of static stretches are definitely more
appropriate for after exercise than used during a warmup. In fact, I’ll leave a link to my favorite calf warm-up drill in the description. Let me know how you get on
with this simple variation to that classic calf stretch. It’s one of my favorites, so hopefully you’ll find it helpful. If you’re new around here
and found this video helpful, don’t forget to subscribe
for more training tips each and every week. I’ll speak to you soon, bye now.

14 Replies to “Best Calf Stretch to Relieve Tightness”

  1. I have particularly dodgy calves so I'll definitely try this after my next run. Really enjoying all the calf videos 🙂

  2. I felt a little stretch when moving my front leg across the midline, but nothing when moving my front leg away from the midline. However, I usually don't feel anything at all when doing calf stretch against a wall, I usually must do it on a step of some sorts. So it seems to me that I have quite long calf muscles and perhaps I should not need to stretch them at all? And still the calfs are my problem area; they (and my Achilles) are usually the ones ending up with aches and pains and even strains/tears. How can this be and what should I do about it? Should I still stretch the calfs or is foam rolling a better idea?

  3. I'm going to go do this right now in the kitchen while I wait for my tea to brew. Some of the other calf stretches I've tried using a wall end up messing with my knee after a few days, but I've never seen one where you cross your legs like that. Makes sense.

  4. Hey, James, so useful as I rexover fron calf injury but your dynamic warm for calf link says'unavailable'!

  5. Do a video on how to relieve foot cramps, i keep getting them when i try attempt single leg squats to strengthen glute medius.

  6. I’ll try this out. I’m not a runner but my right calf tightened up unexpectedly to the point where I have a slight limp. I hope it works cause I have a tendency to take 3 mile walks.

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  9. Good info, thanks! Unsolicited feedback – the background music is a bit distracting, especially since you can hear another person's voice. Might be more effective with less busy music – or strictly instrumental.

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