Top 5 Calf Stretches to Strengthen and Protect Your Lower Legs
Rethink Your Running Routine: Why More Miles Aren't Always Better
If you’re the kind of runner who believes that logging endless miles is the only way to become faster, stronger, and better, it's time to shake things up!
While piling on 'junk miles' might seem like it's boosting your fitness, more running doesn't always translate to more powerful muscles. That’s why incorporating stretching and strength training into your routine is an absolute game-changer. It helps you lengthen muscle fibres, enhance your range of motion, and slash the risk of injury.
Don't Overlook Your Calves: The Key to Speed and Strength
.As runners, we rely on key muscle groups to power through each stride, especially those in the posterior chain—like the calves, hamstrings, and glutes. But let’s be real: how often do your calves get the attention they deserve?
"The calf muscles are absolutely crucial for controlling foot movement—whether you're walking or running," explains Stuart Goldfinch, specialist running physio at FM Physio Liverpool. "The strength of your calves determines your gait, your ability to tackle short sprints or long marathons, and even the pace at which you run."
Stronger Calves = Faster Times
In short, think of your lower legs as the powerhouses of your running speed. Stronger calves = faster times.
Calves and Glutes: The Perfect Partnership
"Calf muscles also need to be strengthened because they connect directly to the Achilles tendon, which is often a source of pain and injuries for runners," adds Goldfinch. "The importance of calf strength is often overlooked, even though it's key to running pain-free."
Despite their role in reducing pressure on the ankle and knee joints—and absorbing much of the impact from running—many runners neglect calf strengthening. Why? "The quads and hamstrings often steal the spotlight because they're bigger muscle groups and seen as more important," says Goldfinch. "However, many times, pain and discomfort start in the calves, which can lead to issues in the quads or hamstrings down the road."
There's also a strong connection between the calves and the glutes, he notes. "For runners to succeed, they need both. The glutes are like the engine that propels you forward, while the calves are the steering wheel. You can't reach your full potential without both working in harmony."
Stretching: Your Secret Weapon Against Calf Strains and Tears
So, can calf stretching prevent calf strains or tears? The short answer: absolutely. "When muscles—or any soft tissues—are too tight, lack range of motion, or aren’t supple and flexible, they don’t move smoothly like they should," explains Goldfinch. "This can cause the tissues to pull on the tendons attached to the bone. Without proper flexibility, it’s like tugging on a taut rope, which can fray and eventually lead to calf tears."
When to Stretch: Pre-Run vs. Post-Run
But when should you stretch—before or after a run? The answer is both, but "it's vitally important to know which type of stretching is better for pre- or post-run," says Goldfinch.
Before a run, focus on dynamic stretches to get your muscles warmed up and lengthened. "This will help prevent injury and boost your performance," he advises. "I’m not a fan of stretching cold muscles, so I always recommend my runners do static stretching after their run, which helps lengthen and realign the soft tissues that have tightened during the workout."
The best calf stretches for runners
1. Calf raises
Apparently, Steve Cram (British retired track and field athlete) used to do 500 of these every day as a young athlete – and he broke the world record for the mile more than once.
Stand on one leg with your hands against the wall for balance.
Lift up onto your tiptoes and lower down slowly.
Repeat for 3-5 sets of 15-20 reps on each side.
Eccentric Calf Raises
Once you've mastered the single calf raise, try an eccentric calf raise to help build strength.
Place a step or a box on the floor and stand on the very edge, so your heels are hanging off the end.
Lift up your heels, raise up both feet at a normal tempo, and then lower down really slowly and as low as your heels can go.
Repeat for 3-5 sets of 15-20 reps.
Calf raise to stretch
This is the calf version of a 'walking lunge' and great for warm-ups – Equipment needed. Incline squat wedge.
On wedge, balance on one leg, calf raise, then allow you heel to drop to the floor.
Repeat for 10-20 reps on each side.
Standing Calf Stretch
The easiest way to feel a stretch through the back of your legs is with a simple standing calf stretch. Either hold onto a wall or the back of a chair.
Hold onto the back of a chair and take your right leg back – keeping it straight.
Bend your left knee and lean into your left leg until you find a stretch along the back of your calf.
Hold for 30 seconds, then switch leg
Seated Calf Stretch
For this stretch, you ideally need a resistance band – but if you don't own one, try using a tea towel instead.
Sit on the floor with one leg straight out in front of you, and the other bent, then wrap the resistance band around the bottom of the foot with the straight leg.
Hold one end of the band in each hand, and pull the band toward you to flex your foot, and stretch your calf.
Hold for 30 seconds, then switch sides and repeat on the other foot.
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Getting to the Root of Your Running Injuries
While many injuries can be resolved with the right targeted physio treatment, most approaches focus only on symptom relief. This often means that when you return to running, the pain comes right back. To truly overcome calf issues, it’s essential to regularly stretch and strengthen the calves, as well as engage in a progressively challenging rehab program.
Here are a few basic exercises to get you started, but there are so many more that can help you become pain-free.
At FM Physio in Liverpool, we’re here to guide you through a comprehensive treatment plan tailored to your needs. Come and see us, and let’s work together to keep you running strong!
