Calf muscles stretch
They are put upon with every stride and are subject to every impact: the calf muscle is an essential muscle for running. Their flexibility and power is a guarantee of good performance. After each workout it is essential to stretch them to prevent stiffness and improve their resistance. What is the best way to stretch them?
The calf primarily consists of three muscles: the medial, external and soleus muscles. They focus on two joints, which means they are bi-articular. The medial part of the heel to the medial condyle of the femur is one part and the external side of the heel to the external condyle of the femur is another. The soleus is mono-articular; it starts from the heel and goes through to the top of the fibula and tibia. The final major muscle, the triceps, performs plantar flexion, between 45° and 55°, from the ankle.
Now that you know the position of these muscles, here are some exercises that will stretch them effectively.
Initial stretch
The starting position is a standing forward lunge, with the back knee outstretched, comfortably supported on the hands.
Lift up your buttocks, keep the pelvis parallel to the wall, with the two feet parallel.
Action:
Bring the bodyweight onto the front foot by further bending the front knee. The back heel must stay on the ground
Variation:
Bend the back knee to stretch the soleus
Second stretch (to avoid lower back pain)
The starting position is on all fours, arms and legs parallel with a spacing proportional to the pelvis and shoulders.
Action:
Bring the feet and hands together, keeping the heels nice and flat.
Variation:
Put one leg back. The front leg remains straight and the heel remains in contact with the floor (knee bent to benefit the soleus). Position your hands in order to roll your body back.
Third stretch
The starting position is a seated one, with one foot on the other, legs straight.
Pull up the toe of the top foot.
Hands against the buttocks, elbows bent.
Action:
Extend both elbows while keeping your hands around the gluteus.
Hollow the back (incline the pelvis forward)
Lower the chest towards the top knee
Variation:
To increase the stretch, hold the toe of the foot with your hand and bring it towards you.
With these three exercises, you can enjoy a variety of pleasures while making your calf muscles more flexible. Repeat these after every workout. Happy stretching
