8 Stretches For Your Tight, Hard-Working Calves

This is a classic calf stretch that you can do just about anywhere.

• Stand a little less than arm's distance from the wall.
• Step your left leg forward and your right leg back, keeping your feet parallel.
• Bend your left knee and press through your right heel.
• Hold for 20 to 30 seconds and switch legs.

This is a simple way to stretch your calves while sitting.

• Sit comfortably on the floor. If the backs of your legs are really tight and you find yourself slumping, sit on a pillow so you can keep your spine straight.
• Fold your right leg in and reach your left leg long.
• Wrap a yoga strap or Theraband (or an old tie or belt from your bathrobe) around the ball of your left foot.
• Use the strap to pull your toes toward your head.
• Do not jam your knee into the floor; keep your left heel on the ground.
• Hold for 20 to 30 seconds and then repeat of the other side.

This stretches the lower part of the soleus and feels great on the sole of your foot too.

• Cross your left ankle above your right knee. Use your hand to pull your left toes to the left, flexing your foot. Hold for three to five seconds, then release.
• Repeat this stretch 10 times and then do it with the other foot.

You can also massage tight calves with a foam roller; it's intense but effective.

• Sit on the floor with your left ankle crossed over your right and place the roller under your right calf.
• Lift your pelvis off the ground so your weight is supported by your hands and the roller.
• Roll the length of your calf, from the back of your knee to the Achilles tendon. Make sure to roll both the inside and the outside of the muscle.
• Repeat for 30 to 60 seconds, then switch legs.