Easy Calf Stretches

Would calf stretches have helped Achilles? They certainly will help your golf game!

Achilles was historically one of the greatest Greek warriors of all time. Born son to King Peleus and the sea nymph Thetis, the mythical Achilles was thought to be immortal in battle. The epic saga starts when Achilles was just a baby: Thetis immersed Achilles into the River Styx, which flowed to the underworld.

This made Achilles invincible for a long time. He could never be injured, apart from the heel by which his mother held him by during submersion. Achilles, then, had one vulnerable spot: his Achilles heel. This vulnerability would later cause the great warrior his life.

The Achilles heel or tendon is connected to the calf muscle. The Gastrocnemius, which can be seen from the outside of the body, encompasses two parts—the lateral and medial heads. These are the left and right side of the calf muscle respectively. Calf stretches target these muscles and help prevent a painful charlie horse.

When developed fully, the muscle can be seen as the diamond shaped muscle on the lower, posterior leg. It helps elevate the heel and point the toes when the leg is straightened.

If the calf muscle is not properly stretched and warmed before your golf round, then you might be left in a weak position as Achilles Calf cramps are no fun - especially not during the middle of a round..Had Achilles stretched this delicate spot, perhaps he could have moved more quickly dodging the very arrow that pierced his own tendon by which he was named.

He was caught off-guard, but with these simple calf stretches, you won’t be.

This next calf stretch is probably the most important ones you can do anytime, anywhere. The importance of the stretch is considered very high with a low intensity rating by most physical trainers. Younger and older folks alike won’t have a hard time completing this stretch. All you’ll need is a wall and a few seconds.

Classic Calf Stretch

One of the best calf stretches is the Classic Calf Stretch:

1. To begin this stretch, stand facing a wall. You’ll want to be about an arm’s length away.
2. With your arms now firmly against the wall, but not fully locked, place the left leg back about two feet. The right leg, then, will be bent at the knee; the left leg will be straight and back. Passerby may think you’re trying to push over the wall. This is the correct position.
3. Now, with your back straight, make sure to lean towards the wall with your face and chest in one motion. Both of your heels will be flat on the ground.
4. You should feel a slight pull on both the bottom of the lateral and medial parts of the calf muscle. If you feel it behind the knee, you’re not keeping your heels to the ground.
5. Hold the stretch for about 15-20 seconds, not over-pushing or straining. This stretch should be both comfortable and relaxing.
6. Switch leg positions and complete at least two sets. Some days you may have to do more than others. This stretch is one that should not be skipped.

Walking Into The Wall

After you have warmed up with the above stretch, you can move on to the more intense Walking Into the Wall stretch.

1. For these calf stretches , stand even closer to the wall. Put your forearms against the wall vertically. Essentially, you’re almost leaning against the wall on your elbows.
2. Now, take your left foot and place your toes slightly bent on the wall. You’ll want to get your toes as close to the wall as possible (or as is comfortable).
3. Your opposite leg, in this case your right leg, should be about two feet back and mostly straight again. It’s like you’re trying to take that first step walking up the wall.
4. Keeping your leg, back and neck straight, lean into the wall. It’s as if you were going to give it a kiss. Again, stares from passerby might mean you’re doing it right (or too well).
5. Unlike the former stretch, this stretch will focus on the upper calf, closer to the back of the knee and is more intense. The more you lean into the wall, the more you’ll feel the stretch. Do not lean into the wall to the point of pain, however.
6. Hold the stretch for 15-20 seconds and switch legs. Do this stretch one to two times, depending on how warmed-up and comfortable the stretch feels.

From walking and running to standing and jumping, the calf muscle is used in all aspects of leg movement. Moreover, it works in unison with the Soleus muscle (a muscle in the interior of the Gastrocnemius) for balance and to help raise the heel when the leg (knee) is bent.

Because of inadequate stretching, sleep position, the shoes we wear and activities we take part in, the tightening of the calf is almost inevitable. Tightened muscles will eventually be injured muscles. Be sure to take the necessary time to stretch the calf muscles before and after any sport activity.

More stretching tips like these calf stretches.