How to Stretch Your Calves Before a Workout

February 19, 2013 | Raymond Tucker

Must See Flexibility Videos

Calf stretches are one of the most important stretches you can perform before walking, running or sprinting. Your foot is the first body part to apply force and touch the ground when you walk, run or sprint, so it needs to be ready to perform at its peak. (Learn how to train your calf muscles.)

Before any workout, you should stretch your Achilles tendons, gastrocnemius muscles (upper calves) and soleus muscles (lower calves). Taking the time to stretch your calves will also reduce your chances of getting plantar fasciitis, which causes severe pain in the bottom of your foot when you walk or run.

I recommend adding the following calf stretches into your daily exercise program to stretch these critical areas to improve your performance and prevent injury.

Toes Walks

  • Stand tall with your arms bent and hands on your waist
  • Raise up onto your toes
  • Walk slowly for ten yards on your toes
  • Rest and repeat

Heel Walks

  • Stand tall with your arms bent and hands on your waist
  • Raise your toes off the ground
  • Walk slowly for 10 yards on your heels; raise your toes up toward shins
  • Rest and repeat

Tennis Ball Roll

  • Stand tall with your arms bent and hands on your waist
  • Place a tennis ball under your foot and apply pressure
  • Slowly roll the ball back and forth under your foot
  • Perform for a minute on each foot
Topics: STRETCHING | CALVES
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Must See
Abby Wambach Will Do Whatever It Takes Abby Wambach Will Do Whatever It Takes
Views: 5,881,163
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 41,236,329

Featured Videos

Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Views: 243,040
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,319
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,097
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,211
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,865
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,918
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,560

Load More
More Cool Stuff You'll Like
Fundamentals of a Pre-Workout Warm-Up

Fundamentals of a Pre-Workout Warm-Up

The pre workout warm up is an often skipped over part of the workout process. Many feel it's not important, or they just don't have the time for a warm...

Flexibility for Cross Country From the Ground Up

Flexibility for Cross Country From the Ground Up

Are Tight Hips Slowing You Down?

Are Tight Hips Slowing You Down?

Optimizing Energy Transfer in Your Lacrosse Shot

Optimizing Energy Transfer in Your Lacrosse Shot

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

3 Drills for Better Hip Mobility

3 Drills for Better Hip Mobility

YOGA FAILS, FIXED: How to Not Mess Up Downward Facing Dog

YOGA FAILS, FIXED: How to Not Mess Up Downward Facing Dog

3 Exercises That Fix Common Baseball Hip Mobility Issues

3 Exercises That Fix Common Baseball Hip Mobility Issues

You're Doing It Wrong: The Warm-Up

You're Doing It Wrong: The Warm-Up

The Best Stretching Exercise for You

The Best Stretching Exercise for You

Add Warrior Poses to Your In-Season Training

Add Warrior Poses to Your In-Season Training

The Importance of Recovery Workouts

The Importance of Recovery Workouts

Improve Your Balance with Stability Ball Exercises

Improve Your Balance with Stability Ball Exercises

3 Tips To Make Your Stretching Routine More Effective

3 Tips To Make Your Stretching Routine More Effective

How to Release Muscle Knots and Trigger Points

How to Release Muscle Knots and Trigger Points

These 9 Exercises Will Improve Your Hip Mobility

These 9 Exercises Will Improve Your Hip Mobility

How Hockey Goalies Can Get More Flexible for a Better Butterfly

How Hockey Goalies Can Get More Flexible for a Better Butterfly

Dig Like a Pro: Exercises for Volleyball Mobility

Dig Like a Pro: Exercises for Volleyball Mobility

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Go the Distance With This Baseball Yoga Warm-Up

Go the Distance With This Baseball Yoga Warm-Up

How to Fix 4 Common Tight Areas in Your Body

How to Fix 4 Common Tight Areas in Your Body

Animal Flow Scorpion Reach for Injury Prevention

Animal Flow Scorpion Reach for Injury Prevention

6 Thoracic Spine Exercises to Improve Mobility

6 Thoracic Spine Exercises to Improve Mobility

4 Ways to Increase Lacrosse Shot Rotational Power

4 Ways to Increase Lacrosse Shot Rotational Power

Reducing Tight Hamstrings without Stretching for Hockey Players

Reducing Tight Hamstrings without Stretching for Hockey Players

Green Bay Packers Discover Football's Fountain of Youth

Green Bay Packers Discover Football's Fountain of Youth

The Yoga Warm-Up for Basketball Players

The Yoga Warm-Up for Basketball Players

Build a More Powerful Golf Swing With These Mobility Drills

Build a More Powerful Golf Swing With These Mobility Drills

Increase Your Flexibility Without Stretching

Increase Your Flexibility Without Stretching

Dynamic Warm-Up Exercises Done the Right Way

Dynamic Warm-Up Exercises Done the Right Way

Mobility Training for Hockey Goalies

Mobility Training for Hockey Goalies

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Best Joint Mobility Exercises

Best Joint Mobility Exercises

Why You Shouldn't Stretch 24 Hours Before a Game

Why You Shouldn't Stretch 24 Hours Before a Game

Balance Exercises That Are Game-Changers

Balance Exercises That Are Game-Changers

Must-Have Additions to Your Baseball Stretching Routine

Must-Have Additions to Your Baseball Stretching Routine

Why and When You Need to Change Your Pre-Game Warm-Up Routine

Why and When You Need to Change Your Pre-Game Warm-Up Routine

The Most Important Muscle You've Never Heard Of

The Most Important Muscle You've Never Heard Of

Pre-Workout Warm-Up Steps You Can't Afford to Skip

Pre-Workout Warm-Up Steps You Can't Afford to Skip

YardBarker