Other body pains may also result from grumpy calves. Poor calf flexibility, for instance, can result in back problems, shin splints, plantar fasciitis, Achilles tendonitis, and even knee and ankle pain. This is so because the calf is made up of two muscles that join to your knee and heel bone. Knee flexion is mostly controlled by the gastrocnemius, whereas plantar flexion is primarily controlled by the soleus (think: pointing your foot). According to Read, their fascia, or the thin layer of tissue that connects muscles, extends from the bottom of your foot to the back of your upper leg. As a result, tension in these areas can make it difficult for you to stand, walk, or squat while also putting undue strain on your joints, tendons, and other muscles.
The good news is that if you routinely perform the following massage techniques and calf stretches, you’ll be well on your way to relaxing and getting pain relief right away.
How to Structure Your Mobility Session?
Remember that before you try any stretches, it is best to massage your calves. By telling your muscles to untense, you’ll be able to stretch even more. After you’ve finished stretching, try checking your range of motion by performing a few bodyweight lunges or squats.
According to Read, “the brain tells the body, “Now I can trust you, go ahead and keep that new range.” This happens when the brain realises that it can move securely in new ranges as a result of the pressure and active stretch combination.
In other words, performing the exercises in this order will help you maintain your mobility over time in addition to getting you warmed up and limber for whatever you’re going to undertake that day.
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Best Calf Massages
1. Calf Massage with Lacrosse Ball
Sit on the floor with your legs straight in front of you and a softball or lacrosse ball in your hands. Put the ball directly above your ankle at the base of your right calf. With your right leg, move the ball side to side. Then, gently move the ball up toward the top of the calf. If you come across any sore regions on the way there, place the ball there and move your foot in a clockwise and counterclockwise motion for 10 to 15 seconds to massage them.
Cross your left leg over the top of your right shin to apply greater pressure. You can dig a little deeper and have more room to move your ankle by elevating the ball on a yoga block. Spend the same amount of time investigating the left once you’ve messaged your right calf.
2. Massage with a soleus foam roller
Start by softly moving your butt side to side as you start to feel for sore points, making your way down to your calves while seated on top of your foam roller with your feet in front of you. Hold the foam roller over the uncomfortable spot for 10 to 15 seconds while breathing deeply, or until you feel the trigger point release. Continue doing this until you have examined your glutes, hamstrings, and calves.
One of the best calf stretches.
1. Downward Facing Dog
This stretch is excellent for opening up the shoulders, warming up your ankles, and stretching the hamstrings in addition to the calves. Beginning in a quadruped position, place your knees and wrists squarely below your hips and shoulders, respectively. Then, while driving your hands into the ground, raise your butt into the air while angling your head between your elbows. Turn your heels down near the ground. Hold this for 30 to 60 seconds, occasionally peddling your feet.
2. Stretching the heel
Try this exercise if you also wish to strengthen and stretch your Achilles tendon: Grab your yoga block and head to a step or other high area. Position your feet so that your right heel is over the edge by stepping both feet up. Put the majority of your weight into the right heel as it descends to the ground. After holding this stretch for 30 to 60 seconds, switch sides. By bending the leg that is being stretched, you can stretch your calf at different angles.
In order to test your range of motion and perform a great dynamic stretch during your warmup, try the heel drop. The same setup is used to begin, but this time, place both of your heels over the edge. As you press through the balls of your feet, lower your heels as you raise them. For 8 to 12 times, repeat.
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3.Wall Calf Stretch
To begin, position yourself one to two feet away from a wall. Put the ball of your right foot against the wall as you advance with it. Hold your right heel firmly planted on the ground. For support, you can put your hands on the wall in front of you. Press through the left foot as the hips advance to increase the stretch. After holding this stretch for 30 to 60 seconds, switch sides.
4. Stretching the banded calf
Sit with your legs straight in front of you and grab a resistance band. You can also use a strap, towel, or rope. Your right foot’s toes will bend inward as you pull the band around the ball of your foot. To make the stretch more intense, push your right heel away from you. Hold for 30 to 60 seconds, then switch to your right leg.