From the support of the arch we move on to stretching the calve. When we walk, run, or squat the calf muscle must stretch to allow the foot to flatten and the shin to come forward. When your calf muscles are tight you will constantly walk and stand on the balls of the feet, causing many postural issues. Excessively tight muscles are also more prone to tearing and causing injury to other parts of the leg including the achilles tendon.
Perhaps even more important is the function of the calf muscle as a pump to stimulate and increase blood circulation in the legs. As we move the legs the alternating contraction and relaxing of the calf muscle acts as a pump to help get the blood back to the heart. This pumping action has lead to it being called the body’s secondary heart. It takes one easy heartbeat to send the blood down to the legs and feet but it takes several strong beats to circulate the blood back up to the heart. A stiff and tight muscle will not be able to pump as much blood back to the heart.
An important part in stretching a muscle is getting it to relax. That is why I like this stretch so much. I can stretch my calves and relax against a wall and work on breathing, reading the news paper or even eating my breakfast.
To stretch the calf make a ‘slant board’.
- There are many ways to do this, they are even available for purchase!
- In the photo I used 2 blocks and a rolled yoga mat. The rolled mat is placed several inches away from the wall so the blocks can be placed at an angle. One edge of the blocks are on the floor and against the wall, the other ends supported by the rolled mat
Helpful hints.
- Use a chair for support.
- Start slowly, increase the slant height carefully.
