Static Calf Stretching

Our bodies adapt over time in response to being in fixed positions.  If you have been in a cast for a period of time you may have noticed this in the form of stiffness and tightness and probably a loss of muscle mass.  Imagine sitting in a chair for months on end.  Theoretically our muscles, joints and ligaments would stiffen until we took on the shape of the chair.  We would certainly not be able to function properly if we were not able to stand fully upright.

We might not be sitting for months straight but many of us sit for hours at a time.  Students as well as people who work at desks are accustomed to the sitting posture.  As we sit muscles, joints, and ligaments are provided with ideal conditions to tighten.  Sit long enough for months and years on end and there is potential to become tight and weak.

One area that may become tight from excessive sitting are the calves.  The gastrocnemius (gastroc) is a calf muscle which crosses the ankle and the knee.  Since we bend the knee while sitting this muscle is put into a shortened position potentially leading to tightness.  Now, if you are like me and lift your heels you are doing an even better job of shortening the gastroc but also contributing to tightness of another calf muscle called the soleus.

Why Stretch?

Why should you care that these muscles are tight?  Well, tightness in the calf may be associated with conditions such as plantar fasciitis, achilles tendonitis and knee pain ¹.  Ensuring that these muscles have sufficient flexibility may help serve a protective effect by allowing us to have the range of motion to move optimally.  If we do not have enough motion at the ankle our bodies must find ways to compensate for this lost movement.

What can I do to stretch these muscles?

The following are two basic stretches that may help improve flexibilty of the calves ². To improve flexibility I recommend performing these stretches most days of the week for 3 sets of 30 seconds.

This stretch can be performed with the hands against a wall or in the case of the picture a physical therapy table.

• Extend the leg of the calf to be stretched with the foot flat and toes pointing forward
• I recommend keeping the toe pointed forward in order to focus the stretch on the calf instead of other muscles (e.g. tibialis posterior)
• Lean your weight forward until you feel a stretch in the calf.
• Perform 3 sets holding each for 20-30 seconds

• Perform as you would the first stretch but bend your knee keeping the heel pressed against the floor.
• Lean your weight forward until you feel the stretch.  If there are mobility issues in the ankle joint stiffness in the ankle may be felt.
• Perform 3 sets holding each for 20-30 seconds

To add variety I like to also substitute the following stretch.

• With the forefoot on a step lower your heels until a stretch is felt
• Hold for 3 sets of 20-30 second holds

 References

 1. Radford JA, Burns J, Buchbinder R, Landorf KB, Cook C: Does stretching increase ankle dorsiflexion range of motion? A systematic review. Br J Sports Med 2006, 40(10):870-875

2. Knight CA, Rutledge CR, Cox ME, et al. Effect of superficial heat, deep heat, and active exercise warm-up on the extensibility of the plantar flexors. Phys Ther 2001;81:1206–13.