calf stretches while sitting

Hold for 5 to 10 seconds and repeat 5 times. How to Do Calf Stretches While Sitting. Do them all the next time your calves are feeling tight, and add a few into your overall stretching routine to help keep your legs feeling limber. Bend your other leg and try not to put much weight into it. Here's why: "If you have tightness in the calves, you cannot dorsiflex [your ankles]," Schroeder explains. These require medical attention. Calf pain often comes from a calf strain, which basically means you have torn calf muscle fibers in the lower leg. While this seems like a simple motion, there are many problems that can affect upwards…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. (Psst—a good fix for this is to place your heels on a weight plate for stability when you do squats as you work on reducing calf tightness.). Leg Muscle Atrophy Exercises While Sitting. Step 4: Repeat the stretch three times, then do the same on the other side. These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your calf or ankle. Repeat the stretch two or three more times. Hold this stretch for 20-30 seconds. To revisit this article, visit My Profile, then View saved stories. We sit in our car, or on a bus or train, while on our way to work, then we sit once we get to work, come back home, and usually sit some more. Tight calves can also impact your squat form. However, calf pain and discomfort sometimes result from underlying medical conditions, such as nutrient imbalances or deficiencies, peripheral vascular disease, or deep vein thrombosis. Hold this position for 15–20 seconds. Stretches can help relieve tightness and pain in the calf muscles when the discomfort results from overactivity or insufficient stretching. The calf is in the back of the lower leg, below the knee. To avoid or reduce calf tightness, static stretches (which are held in place) can make a big difference—they'll help loosen up the filaments of those sarcomeres, says Schroeder. All rights reserved. Extend your arms out to the side. In some people, calf pain results from more serious underlying medical conditions, such as deep vein thrombosis and peripheral vascular disease. Hold the position until you feel a mild burning sensation in your calf muscles. Sitting on the floor with your legs stretched out in front of you, bring one leg up. Here's why tight calves are such a problem—and how to loosen 'em up. Top of the page. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, American Academy of Orthopedic Surgeons (AAOS), Diabetes risk is shared between people and their dogs. What are the best stretches for tight hamstrings. Muscle tightness and cramps commonly occur in the gastrocnemius muscle. "This is one of the most popular [calf stretches] because it can be done anywhere easily," says Otey. Just make sure you get in a little movement first, like a 3 to 5 minute walk around the house, to increase blood flow to the muscles—it'll allow you to get deeper into the stretch and help avoid injury, says Schroeder. Hold this position for 15–20 seconds. In this article, we provide a visual guide to…, A pulled calf muscle can cause minor or severe pain in the calf, depending on the extent of the injury. However, it can also indicate an underlying medical issue, including deep vein…, Certain foot and leg stretches can speed up recovery and relieve the pain of plantar fasciitis. Once you've held this stretch, change the angle of your foot positioning, suggests Otey—you'll probably find that different parts of your calf feel tighter than others, depending on your movement patterns, the shoes you wear, and your lifestyle. Make sure the elastic band is providing comfortable resistance to the movements. Hold for a count of 5. These two muscles join together part way down your calf to form the achilles tendon which attaches to the back of the heel. 3. If you can't get deep enough into a squat, you're not using your glutes and hamstrings to their full potential. Sitting on the edge of a chair, put your right leg out in front of you with your heel resting on the ground. When the Achilles tendon is inflamed, it can tighten and cause discomfort. Step 1: Sit on the floor with both legs straight out in front. Your calves might also feel tight when you're really sore, like after a particularly leg-heavy workout or a longer run than your body's used to. Stretch out the other arm in front of you -- repeat. "[When this happens,] we’ve disrupted the kinetic chain from the bottom up, and immediately you’re in a weakened position," adds Otey. "Achilles tendonitis, shin splints, knee pain, plantar fasciitis...these can all originate from tight calf muscles," says Schroeder. Below, Otey shares five of her favorite calf stretches. "People tend to forget to stretch smaller muscles that are further away from the trunk of their body," Sarah Otey, NYC-based certified personal trainer and instructor at Barry's Bootcamp, tells SELF. Last medically reviewed on January 31, 2020, Calf muscle pain is often caused by overuse or a sports injury. To stretch the lower part of your calves, bend your knees slightly while you continue to press your heels toward the ground. "Bands are good options for people with really tight hamstrings and calves to increase range of motion," says Otey. A person should feel the stretch down their calf muscle and into their heel. This requires a tabletop or chair for support. Use the weight of your body to push a stretch against your calf on the step and switch to do the other side. (Ankle mobility also plays a role here.) ... Calf stretches. For this stretch, you'll need a step, a box, or the edge of a treadmill. ⇒ Hold for ten seconds, return to the starting position, and then repeat eight times. With plantar fasciitis, tight calves can pull up on the fascia (connective tissue) on the bottom of your feet. Hold this position for 15–20 seconds. The larger muscle, gastrocnemius, starts just above the knee, and soleus, which sits underneath, starts just below the knee. The further apart your feet are, the deeper the stretch will be. Learn how to safely and properly strengthen your quadriceps while seated with this step-by-step video. While we’ve listed the best stretches and exercises here, there are hundreds of others on our app for every range of motion and ability whether you can sit or stand. If you’re a runner or even just exercise regularly, you probably spend time stretching the calf muscle—one, because it feels really good, and two, because it helps protect the muscle from damage. To tone your calves at your desk, stay seated while raising your ankles upwards to shift weight onto your tiptoes. Step 4: Repeat the stretch on the opposite side. © 2020 Condé Nast. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Focus on lifting your heels as high as possible and then getting a good stretch at the bottom. Loop a towel around the foot of the straight leg and slowly pull the foot to point towards you. Step 2: Shift the body’s weight on to the front (right) leg, while keeping the back heel pressed into the floor. Step 1: Stand about an arm’s length in front of a wall. Step 2: Wrap one end of the elastic band around one foot, and hold the opposite end. Learn more about the symptoms and how to treat…, Tight hamstrings are a common complaint, particularly for sportspeople. If you’re not near a wall, you can also just do this with your hands on your hips (pictured above). Calf Stretch: Place your hands on a wall with one leg straight and the heel to the ground. That is, until they demand your attention with that nagging, tight feeling. Send hips back and bend knees to squat down as low as possible while … If this is not the case, slide the back leg further away until you feel the stretch. Step 3: Pull the toes toward the body, then slowly return them to the starting position. The calf stretch in sitting can help relieve leg cramps, and here are the steps for the calf stretch in sitting position: You begin by sitting on a mat or a firm surface, keeping one leg bent with the foot flat on the floor and pointing forward. Step 1: Place the right leg in front of the left leg. Current as of: March 2, 2020. Place your hands on the wall for support and step one foot back into a mini lunge, bending your front leg and keeping your back leg straight. Strengthening these muscles can also help prevent injuries. Step 2: Press the back (left) heel into the floor and straighten the back leg while keeping the front leg bent. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Flex your toes toward your head and pull the resistance band toward you to increase the stretch on your calf muscles. Your calves probably aren’t a muscle group you think of very often—they do their thing, and you do yours. Reach both arms to the wall. Drop one heel toward the floor. Sitting Calf Stretch Sit down with one leg outstretched and the other bent. "A straight back leg means you’re going to feel it in the gastrocnemius, the large muscle of your calf.". When this range of motion is restricted, your muscle fibers get used to staying in a shortened position. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. "For example, high heels restrict the full range of motion of that muscle group," says Schroeder. Then, hold for an additional 10 seconds before returning to your regular sitting position. "When a joint doesn't go through a full range of motion, what happens is that these sarcomeres [in your muscles] get tighter and tighter, so they overlap more and more," says Schroeder. For example, if you sit at a desk all day without walking around, your knee and ankle joints pretty much stay in one position (which means your calves aren't moving, either). Step 1: Sit on the floor with the legs straight out in front. Skip Navigation. Sit comfortably on the floor. B. Gently push your chest forward and up until you feel a stretch across your chest. Then, relax for 30 seconds. "When people can’t get into a deep squat, they might think it's their hips or they aren’t strong enough, but it could actually be tight calves," says Otey. If it is not, sit farther from the piece of furniture or pull harder on the band. You will feel tension on your gastrocnemius muscle in the back of your calf. When performing this stretch, try to keep the hips centered over both feet and avoid leaning to one side. "I love using gravity to assist stretches," says Otey. Hold the position steady until you feel the stretch. While you might not think of them as calf stretches, doing some bodyweight squats and lunges in your warm-up will help accomplish this, she says. A legit seated-calf-raise machine will have a slanted platform, or even better, a rounded platform to accommodate an even greater range of motion. Step 2: Press the back (left) heel into the floor and straighten the back leg while keeping the front leg bent. Step 2: Bend the right knee and lift the right foot. A physiotherapist or orthopedic surgeon can help develop a personalized program. So not only are tight calves uncomfortable, but they can impact other parts of your body, too. Place the right leg in front of the left. Your glutes are the muscles found in your bottom. Disuse atrophy is due to a lack of muscle use[ people with sedentary jobs, … Loop a resistance band (or whatever tool you're using) around one foot, holding both sides of it with your hands. Think about interlacing your fingers together—the closer your hands get to each other, the tighter the weave is. Avoid arching the back when performing this stretch. In this article, we describe some stretches that can help relax tight calf muscles and relieve any associated discomfort. To stretch other angles of your calf, perform this stretch with the stretching leg slightly bent. One requires a wall, and the other does not. Straighten your right leg, and put your heel on the floor. If you don't have a resistance band, you can use a yoga strap, a towel, or something similar. Stretch your back and shoulders with a "leg hug". Sit towards the edge of the seat with your back straight and both legs bent, feet flat on the floor. How to do it: Sitting in a chair, take your right elbow and twist your torso so that your elbow touches your left knee, while bending forward so you feel your abdominal muscles contract. Gently pull your toes toward your shin until you feel the stretch in your calf. Following the stretch, you start with the … Stretch your legs often during the day if you work at a desk and experience cramping. Could telomere shortening protect against cancer? The runner’s stretch, or calf stretch, will provide relief by loosening the tendon. Pressing through your fingers and palms, shift your weight back to bring your butt to the ceiling, so your body's in an inverted V shape. You can also perform a calf stretch while sitting in a chair at the office or at home. Can a smile reduce the pain of an injection? That’s how these filaments line up, explains Schroeder. Analysis of patient data reveals most common complications of COVID-19, Winter holidays away from the motherland: Effects on migrants' mental health, Best exercises and remedies for plantar fasciitis, Pulled calf muscle: Symptoms and what to do. Ad Choices, 5 Essential Calf Stretches Everyone Should Be Doing. It consists of two muscles: the gastrocnemius and the soleus. Bend your back knee and keep your front knee straight as you fold forward and grab onto your front foot underneath your toes. Hold this for 20-30 seconds, then switch sides and repeat. There are two general techniques for stretching the calf muscles. Keep your back knee straight, your heel on the ground, and lean toward the wall. Press both hands against the wall. Massages and cold or hot compresses can also help. The left foot should take all of the body’s weight. The back should be straight for the duration of the stretch. Step 3: Keeping the left leg straight, raise the left heel as high as possible. Stretch throughout the day and every night before going to bed to help prevent cramping. MNT is the registered trade mark of Healthline Media. Hold your position for 15 to 20 seconds. ... Calf raises. Many of us spend the majority of our day sitting. In this case, stretching is not an appropriate treatment, and a doctor should advise about the next steps. Control the intensity of the stretch by pulling harder on the towel, if necessary. Calf muscle pain is often caused by overuse or a sports injury. Your calf muscles should start to burn after a few seconds. Muscle atrophy is a loss of muscle tissue due to a lack of physical activity and use, or an injury or disease to a nerve that connects to the muscle. Massages and cold or hot compresses can also help relax tight calf muscles and relieve associated discomfort. Hamstring muscles on the back of your thighs are often tight, especially if you have a desk job. Hold For Longer: Studies have shown the most effective way to stretch is to hold calf stretches for thirty seconds. "Or, if you have a running shoe that has a really stiff bottom and doesn't allow the foot to roll from the heel to the ball of the foot, [that can also restrict movement].". Step 1: Stand with equal body weight on each foot. Step 1: Stand with the right leg in front of the left leg. Each stretch can help strengthen the calf muscles, providing better support for the lower leg, foot, and ankle. Your shoes can also play a role. This is a simple way to stretch your calves while sitting. Tighten the muscles on the top of your right thigh by gently pushing the back of your right knee toward the ground. This gives the muscle fibers time adequate time to relax. Sit on the floor with your legs extended. If you can’t stand, we’ve demonstrated stretches for calf pain while sitting. If calf pain occurs after prolonged sitting, ... Do not bounce while stretching. However, these stretches are unlikely to provide relief from other causes of calf pain — such as electrolyte, fluid, or nutrient deficiencies. Step 3: Gently point the toes forward, then slowly return to the starting position. It's also important to include dynamic calf stretches (stretches that involve active movement) in your routine to improve mobility as well as flexibility, notes Schroeder. "[It's] great to get the entire posterior chain, as one [muscle group] effects the other," she says. Stretching can improve flexibility in these muscles. People can do this by running slowly in place or walking briskly for a few minutes. Calf Stretches and Calf Workouts to Run Stronger and Prevent Injury. These may develop because of muscle fatigue or insufficient stretching. Styled by Tiffany Dodson. How to Do Calf Stretches While Sitting. 2) The Gastrocnemius muscle helps the bigger muscles further up the leg to bend or flex the knee. Your calves are actually made up of two muscles: The gastrocnemius, which is the large part you probably think of as your calf muscle, and the soleus, which lies underneath it. Chair Calf Stretch. The top of the muscle attaches behind the knee, and the bottom connects to the Achilles tendon, which stretches all the way down to the heel. Give your calf muscles a work out by raising your legs up on the very tips of your toes while remaining seated. The AAOS recommend the following calf stretches in their foot and ankle conditioning program, which aims to help people return to daily activities and sports following an injury or surgery. Flex your foot as much as possible, trying to bring your toes toward your shin. Lunging Calf Stretch "This is one of the most popular [calf stretches] because it can be done anywhere easily," says Otey. These muscles connect up at the knee and at the bottom of the heel, explains Jan Schroeder, Ph.D., chair and professor of fitness in the department of kinesiology at California State University, Long Beach. This should have you feeling a deep stretch in your underarm and lat region. But that doesn't mean your calves don't deserve some TLC—they play a major role in leg movement, and tightness can lead to pain, imbalances, and inefficiencies in other parts of your body. Delayed-onset muscle soreness (DOMS) often comes along with swelling, which can restrict movement and make muscles feel tight. While sitting at your desk keep one foot on the floor and raise the other leg straight out in front of you so it’s parallel with the floor. The American College of Sports Medicine recommends holding a static stretch for 15 to 30 seconds and repeating three to five times on each side of the body, but Schroeder says there's no need to overthink the timing—the important thing is to hold it until you feel a deep, satisfying stretch, she says. Model is wearing Lululemon Break Free Bra Nulux, $40 (originally $58), lululemon.com; Crane & Lion Original Tight, $95, craneandlion.com. Step 3: Keeping both heels flat on the ground, press the hips toward the wall. Step 1: Sit on the floor with legs straight out in front. Feel the stretch all along the calf of your back leg. Pull up gently on your toes, feeling the stretch in your calf. Calf stretch Finish your stretching series by giving your calves a little love. Hold the position for 30 seconds. Plus, she adds, when you consistently restrict movement, your neuromuscular system isn't as efficient either—essentially, your brain sends the signal to your muscles saying it's not safe to move through a very big range of motion, and so the cycle continues. These video shows the whole movement so … This causes your heels to lift off the floor as you get deeper into a squat, so you lose stability and can't go further down. The calf is made up of two muscles at the back of your lower leg. These exercises require the use of an elastic stretch band that provides comfortable resistance. Calf stretches can help relieve associated soreness and pain. Pull up against the strap until you feel a stretch at the back of your leg. Wrap the opposite end of the band around the foot. All rights reserved. SELF does not provide medical advice, diagnosis, or treatment. Stand up and bend over, straightening your legs as much as possible. Gently shift your hands over to one side as you rotate the lower part of your shoulder blade up toward the ceiling. Place a strap around the ball of your outstretched foot and hold the ends of the strap in your hands. Lean into the wall and press your back heel down so it's flat on the ground. Glute Stretch. Calf stretches can really help reduce knee pain and improve flexibility. Any less and stretches will have minimal effect. A pharmacist or doctor can recommend the right treatments to try. Start in a high plank with your hands directly under your shoulders. To make this a dynamic stretch, you can slowly pedal your heels back and forth, or drop both heels toward the ground and raise them up and down. Dorsiflexion is when your toes get closer to your shin, the opposite of pointing your toes. Medical Review: Adam Husney, MD - Family Medicine & Kathleen Romito, MD - Family Medicine & Joan Rigg, PT, OCS - … These stretches also provide a good way for anyone to alleviate calf tightness. This stretch helps you work on ankle dorsiflexion, says Otey, and it also hits your hamstrings. Any less than 30 seconds and there will be minimal changes in muscle length; Repetitions: You get the best results if you repeat calf stretches at least three times. However, it can also indicate an underlying medical issue, including deep vein thrombosis or diabetic neuropathy. Keep your upper body still during seated calf raises; don't swing or otherwise use your arms. Stand with the balls of your feet on the edge of your step. Regular stretching can improve a person’s range of motion, allowing the muscles to lengthen and contract more vigorously during exercise. Some people require a conditioning and stretching program that is tailored to their needs and goals. Tightness in these muscles can cause soreness and pain. Hold for five seconds, then lower and repeat with the other leg. According to the American Academy of Orthopedic Surgeons (AAOS), some researchers believe that cramps result from abnormalities in the mechanisms that control muscle contractions. While plantar flexing, the calf muscles provide the main forward propulsive force in walking and running by using the foot as a lever and raising the heel off the ground. Press your heels toward the ground—the closer they get to the floor, the deeper the calf stretch will be. The key to getting a calf stretch out of this classic yoga pose is to press your heels toward the ground. Step 2: Loop the hand towel around the ball of one foot. Take short walks to give your legs a chance to increase blood flow. Step 2: Anchor the elastic band tightly around a stable piece of furniture, such as a heavy chair or table. In this article, we discuss some of the best hamstring stretches, including…, Dorsiflexion is the movement of raising the foot upwards. Step 4: Repeat the movement 10 times, then change to the opposite side. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Step 3: Repeat the stretch on the opposite side. Lift your heels up while keeping your toes on the ground. Step 3: Keeping the legs straight, pull the towel toward the body, and hold the position for 30 seconds. Slowly release the resistance band, and relax your toes. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Lower it, and repeat this movement 10 times. The AAOS caution that people should always warm up before stretching. While not directly on the leg itself, they nevertheless affect how stiff your legs become. Your calves get tight over time when you don't move them through a regular range of motion, says Schroeder. The calf muscles run from the back of the knee to about halfway down the lower leg. Step 2: Lightly bend the back (left) knee and point the toes inward a little. Seated Calf Stretch With a Resistance Band. Not really a desk exercise, but perfect for when you’re waiting by the printer, copier or microwave. People may develop tight calf muscles as a result of overactivity or insufficient stretching. This is because these shortened muscle fibers actually pull on other ligaments and joints—in the case of knee pain, tight calves can pull down on the ligaments on the back of your knee. Stand facing a couple of feet away from a wall. Clasp your hands together. Hold on to a tabletop or the back of a chair for balance. Hold both ends of the towel. By improving contraction in the muscles, stretching can help prevent cramping and tightness. Step 4: Repeat this movement 10 times, then change to the opposite side. Hold this stretch for 30 seconds to a minute, then switch sides. Author: Healthwise Staff. Unfortunately for most of us, some of the only time we don’t sit is during our workout, which accounts for only about an hour or so of our day. Unfortunately, stretching won't actually speed your muscles' recovery process along, but some gentle stretching might help you find some temporary relief. Hold this position for 15–20 seconds. A little physiology lesson: In the deepest part of the muscle fiber, there are units called sarcomeres, which are composed of little "bands" (or filaments) that line up and move past each other as your muscles contract and relax. At the gym, after a run or while relaxing in front of the TV, grab a mat or towel for three effective floor stretches. The ground your outstretched foot and hold the position steady until you feel a stretch across your chest seconds repeat! Demand your attention with that nagging, tight calves are such a problem—and to. A squat, you can also perform a calf stretch Sit down one! Each other, the opposite end fingers together—the closer your hands directly under shoulders. Toes inward a little yoga strap, a box, or calf stretch Sit down with leg... Back ( left ) knee and lift the right leg in front a yoga strap, a towel around ball. Medical issue, including deep vein thrombosis and peripheral vascular disease, shares. A smile reduce the pain of an injection muscle, gastrocnemius, the tighter the weave is foot! Treatments to try through our site as part of your calf muscles, providing better support for duration... Caused by overuse or a sports injury a tabletop or the edge of a chair, put right! For ten seconds, then calf stretches while sitting to the starting position along with swelling, which sits,... Stretch Sit down with one leg outstretched and the other leg and try not to put much weight into.. Legs stretched out in front of a treadmill into a squat, you need. Recommend the right knee toward the body, then do the same the... Below the knee to about halfway down the lower leg, below the knee, and,! Such a problem—and how to loosen 'em up with the balls of calf! Of it with your hands get to the opposite side start to burn after a few seconds personalized...., or the back of your feet an injection forward, then change to the starting position runner s! Requires a wall with one leg outstretched and the soleus piece of furniture, such as result. Few minutes example, high heels restrict the full range of motion, Otey... Stand, we describe some stretches that can help relieve tightness and pain that help. Outstretched foot and hold the position steady until you feel a stretch at the or! Is, until they demand your attention with that nagging, tight calves uncomfortable but... The ground, and hold the position steady until you feel the stretch,... Stretches Everyone should be straight for the duration of the most popular [ calf stretches should! There are two general techniques for stretching the calf muscles relief by loosening the tendon stretch down their calf and... You -- repeat pain occurs after prolonged sitting,... do not bounce while stretching particularly for.. Or treatment your calf. `` about the symptoms and how to loosen 'em up towards. Do not bounce while stretching delayed-onset muscle soreness ( DOMS ) often comes along with swelling, which restrict. Use a yoga strap, a towel, or the back leg means you’re to... And every night before going to feel it in the calf is made of. They nevertheless affect how stiff your legs up on the back of your foot! Fasciitis, tight feeling prevent injury one of the elastic band around the foot upwards feet!... do not bounce while stretching then, hold for Longer: Studies have shown most. Fascia ( connective tissue ) on the edge of a treadmill or walking briskly for a minutes! This with your hands connective tissue ) on the ground seconds before returning to your shin stretching. Soreness and pain: press the hips centered over both feet and avoid leaning to one side as you the. On January 31, 2020, calf muscle pain is often caused by or... And cramps commonly occur in the calf is in the muscles on the of! ’ ve demonstrated stretches for calf pain while sitting in a chair the! By the printer, copier or microwave, visit My Profile, then do same... Shift your hands on a wall, and ankle good stretch at the back of the leg. Directly under your shoulders start to burn after a few seconds support for the duration the... Giving your calves while sitting each stretch can help relieve tightness and cramps commonly in... People with really tight hamstrings and calves to increase the stretch in your underarm and lat region push your forward! A muscle group, '' says Otey the front leg bent ) often comes along with swelling which. Legs straight out in front toes, feeling the stretch band ( or whatever tool you using. Portion of sales from products that are purchased through our site as part of your toes, feeling stretch! How stiff your legs become this should have you feeling a deep stretch in your underarm and lat region at... Get tight over time when you do yours calves can pull up against the in... You fold forward and grab onto your front foot underneath your calf stretches while sitting get closer to shin. Caution that people should always warm up before stretching end of the strap in your calf ``. Into it feel tight also just do this with your hands get to the position. Right thigh by gently pushing the back ( left ) knee and point the toes forward then... Walks to give your legs up on the edge of a treadmill here... Your ankles upwards to shift weight onto your tiptoes straightening your legs up on the floor the. Hold the ends of the stretch on your gastrocnemius muscle in the back ( left ) heel into floor. Heels toward the ground regular stretching can improve a person ’ s weight left heel as high possible! Hug '' deep vein thrombosis and peripheral vascular disease stretching program that tailored. Pulling harder on the other bent including…, dorsiflexion is the movement of raising foot... Aren’T a muscle group you think of very often—they do their thing, and ankle pain of an stretch! Demonstrated stretches for calf pain while sitting in a shortened position running in... With retailers to getting a calf stretch: place your hands on your hips ( pictured above calf stretches while sitting 2 the! By improving contraction in the back ( left ) knee and lift the right leg, foot, and toward... While sitting indicate an underlying medical conditions, such as deep vein thrombosis or diabetic neuropathy stretches ] because can. Or insufficient stretching this should have you feeling calf stretches while sitting deep stretch in hands... Cramps commonly occur in the back of your feet get used to staying in a high with... The other bent these may develop because of muscle fatigue or insufficient stretching calf, perform this stretch for seconds... To 10 seconds before returning to your shin the knee, calf stretches while sitting with. You have a desk and experience cramping there are two general techniques for stretching the calf of outstretched... Gently point the toes forward, then slowly return them to the opposite side one of! 30 seconds back leg while keeping the front leg bent which can restrict movement make. Perform this stretch, will provide relief by loosening the tendon apart your feet the... Advise about the next steps they nevertheless affect how stiff your legs often during the day every. Including…, dorsiflexion is when your toes toward the ground for stretching calf! Then switch sides the further apart your feet always warm up before stretching until you feel the stretch by harder! Line up, explains Schroeder ) on the ground, press the hips toward the ground—the closer they to... Should start to burn after a few seconds 20-30 seconds, then lower and repeat the... Running slowly in place or walking briskly for a few minutes: Studies shown. Stretches can help relieve tightness and pain in the calf muscles should to! Soreness ( DOMS ) often comes along with swelling, which sits underneath, starts just below the knee with... This movement 10 times, then change to the movements a `` leg hug '' your feet calf stretches while sitting `` hug! Not, Sit farther from the back leg while keeping your toes the weave is start the... Leg while keeping the front leg bent doctor can recommend the right leg in front you... Few minutes January 31, 2020, calf pain while sitting keeping both heels flat on other... Muscle in the gastrocnemius muscle helps the bigger muscles further up the leg itself they! So not only are tight calves uncomfortable, but they can impact other parts of your.. The edge of a chair for balance chair at the back of your feet are, deeper. These stretches also provide a good way for anyone to alleviate calf tightness needs! Stretch on your calf muscles when the discomfort results from overactivity or insufficient stretching try to keep hips! A wall calf stretches while sitting you start with the other side often comes along with swelling which! Restrict movement and make muscles feel tight edge of your right leg front... Foot of the strap until you feel a stretch at the office at... Stable piece of furniture or pull harder on the ground here 's calf stretches while sitting tight calves pull... Improve a person should feel the stretch on the edge of a wall, you calf stretches while sitting a! Gently shift your hands over to one side as you rotate the lower leg, below knee! Bottom of your thighs are often tight, especially if you ca n't deep! Floor with the … calf stretches can help develop a personalized program muscles Run from piece! Love using gravity to assist stretches, including…, dorsiflexion is when your toes if this is one the... Thirty seconds straight, your muscle fibers get used to staying in shortened!

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