Deep Calf Stretch: A Game-Changer for the Lower-Body

Deep Calf Stretch: A Game-Changer for the Lower-Body

The deep calf stretch in the video above is one of my favorites. The calves don’t get the respect they deserve.

If you’ve ever struggled with tight hamstrings despite regular stretching, your calves might be the missing piece of the puzzle. The relationship between the calves and hamstrings is crucial for overall lower-body mobility, and understanding this connection can help you improve flexibility, prevent injuries, and enhance athletic performance.

There are three calf muscles— the gastrocnemius, the soleus, and the small though not inconsequential plantaris. There are also three hamstring muscles— biceps femoris, semitendinosus, and semimembranosus.

The hamstrings, located at the back of your thigh, and the calves, which form the lower portion of your leg, work together to facilitate movement at the knee and hip. While the hamstrings are responsible for bending the knee and extending the hip, the calf muscles (specifically the gastrocnemius) assist in knee flexion and ankle movement. Because the gastrocnemius crosses the knee joint, tightness in the calves can indirectly limit hamstring flexibility and overall leg mobility.

When the calves are tight, they restrict ankle dorsiflexion (the ability to bring your toes toward your shin). This limitation forces your body to compensate by placing additional strain on the hamstrings, making them feel perpetually tight. If you’re consistently stretching your hamstrings without addressing calf tightness, you might miss out on making the changes you want.

The Deep Calf Stretch: A Game-Changer for the Lower-Body 

I use a blanket rolled up in a thin yoga mat for this exercise. You can use a foam roller, a yoga block, or anything that you can get your foot on. I do like the soft landing of my blanket roll but anything can work.

• Place whatever you are going to stand on, on the floor with a block standing in front of it.
• Put one foot as high on the roll as you can. The tighter your ankles are, the less high you will get the foot.
• Step the second foot about 3 inches away from the first foot and find your balance. It can be helpful to lean forward a little here.
• Bow forward over the legs and put your hands on the block if you can’t reach the floor.
• Lift all ten toes and make sure your knees are aligned over your ankles. Roll into the big toe side of the foot without letting the knees roll in. You can keep the toes up or gently lower them but you want to maintain the effort to ground the inner foot and keep the knees aligned over the ankles.
• Hold for a minute or more (or less to start).

The calves and hamstrings share a close functional relationship, and addressing both muscle groups can lead to better movement, reduced injury risk, and enhanced performance.
By adding the deep calf stretch to your routine, you can unlock tight hamstrings, which in turn, will help you improve your overall posture and movement patterns.