Stretches for Calves: 5 Simple Stretches to Ease Tightness

Practicing stretches for calves can improve the flexibility and mobility of your lower leg muscles and reduce the risk of injuries as well. Stretching the calves is incredibly important and effective if you work out regularly or are a professional runner or athlete. Plus, it is important to stretch if you have tight calf muscles that are limiting your functional mobility.

Simple calf muscle stretches may potentially ease tightness, reduce pain, and improve your overall performance while also boosting the range of motion in your ankles and knees. Below, we have listed a few of the best stretches for calves that you must add to your regular workout routine.

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5 Best Stretches For Calves To Practice Daily

1. Downward-Facing Dog

The downward-facing dog is not only one of the best stretches for calves, but it’s also good and effective for your shoulders, hamstrings, and ankles. It is a classic yoga exercise that is considered one of the best calf stretcher exercises.

To do the downward-facing dog:

• Take a tabletop position on your fours with your knees beneath your hips and your wrists directly under your shoulders.
• Now press your hands into the floor, and lift your hips off the floor.
• Move your heels towards the floor, and hold this position for as long as you can.
• Press through your heels to feel a gentle stretch in your calves.

The downward-facing dog is effective for your calves, shoulders, hamstrings, and ankles. (Photo via Pexels/Elina Fairytale)

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2. Heel Drops

Heel drops are among some of the best stretches for calves that also strengthen the Achilles tendon. You can do this standing calf stretch using an exercise step or stairs.

To do heel drops:

• Stand straight with the balls of your feet on a stair or an exercise step. Let your heels hang off the step.
• Now firmly press the balls of your feet into the step, and at the same time, lift your heels.
• Drop your heels until they get below the step. Hold the stretch for a few seconds, and then repeat the exercise.

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3. Lunging Calf Stretch

Another great calf muscle stretch, the lunging calf stretch is one of the best stretches for tight calves. It is the most popular stretch for the lower legs because it can be done almost anywhere.

To do the lunging calf stretch:

• Stand straight with your feet together and hands on your hips.
• Step your right leg back and bend your left leg as low as you can while keeping your back leg stable and straight.
• Press your right heel down so that it is flat on the floor. Hold the stretch for a few seconds.
• Come back up to the starting position and repeat the exercise on the opposite side.

The lunging calf stretch is a great lower leg stretching exercise. (Photo via Pexels/Anna Shvets)

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4. Standing Bent-Over Calf Stretch

One of the best stretches for calves, the bent-over calf stretch typically works on ankle dorsiflexion and also targets hamstrings.

To do a standing bent-over calf stretch:

• Stand straight with one leg in front of the other.
• Keep your front knee straight and bend your back knee as you bend forward and hold onto your front leg’s toes.
• Pull up the toe gently, feeling a stretch in your calf muscle.
• Repeat the exercise on the opposite leg.

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5. Seated Calf Stretch

The seated calf stretch is one of the easiest stretches for calves to loosen tight calf muscles. It reduces your risk of leg injuries and enhances your range of motion. You can do this calf stretch in bed very easily.

To do the seated calf stretch:

• Sit straight on the floor or on your bed with your legs extended straight in front of you.
• Slowly lean forward and hold onto the arches of your feet. Pull your toes gently towards your body until you feel a stretch in your calves.
• Hold the stretch for a few seconds and then repeat the exercise.

The seated calf stretch is one of the easiest stretches for calves to loosen tight calf muscles. (Photo via Pexels/Ketut Subiyanto)

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Regular practice of the aforementioned stretches for calves can help keep your legs strong and away from injuries. They can give you an effective lower body workout and target other muscles as well. While performing these stretches, however, remember to focus on your form and avoid stretching too much.