Do you feel tightness in your calves after a long day of standing or walking? Do you feel as if it may cause pain and lead to an injury soon? Here are some simple things you can do to help loosen them up.
What's a good routine to help with tight calves?
Want a quick & easy exercise to help?
How do you self massage your calves effectively?
Want to know how to stretch your calves?
Your New Routine
There are 3 things I am going to share with you that if you do them, your calves are going to feel so much looser. First, we want to do an exercise that not only strengthens the calves but gets the blood flowing which helps them relax. Second, we want to use a self massage tool called a foam roll. This will be painful but it will loosen up the muscles like crazy and provide immediate relief afterwards. Lastly, we want to stretch those calves in order to increase mobility, flexibility and circulation within the muscle and ankle joint. Work these methods into your daily routine and you won’t have any problems.
Quick & Easy Exercise To Help
Standing Calf Raises:
Stand with your toes pointed straight and with your feet shoulder width apart.
Simply stand on your toes while keeping your knees fairly straight. (use a chair or the wall for balance if needed).
Repeat 10-15 times (10-15 reps), rest for 30 seconds.
Repeat this exercise 3-4 times (3-4 sets)
Use hand weights or do this on the edge of your stairs if this is too easy for you.
How To Self-Massage Your Calves
Foam Rolling your Calves:
Position yourself referring to the picture.
Find tender spots while rolling up and down, all the way from your knee to your heel.
When you find tender spots, stop moving and stay on them for 10-15 seconds then continue rolling.
You may feel shooting pain all the way up to your knee or down to your foot but that is normal.
Repeat this 3 times and then repeat every other day.
How To Stretch Your Calves
Calf Stretch (Soleus) #1:
Position yourself referring to the picture, you are targeting your back leg.
Make sure that your knee is bent and your heel is touching the ground (foot flat).
Hold the stretch for 30 seconds and repeat once more.
Do this everyday especially after activity.
Calf Stretch (Gastroc) #2:
Do the same as the above image but with your back leg/knee straight.