11 Essential Calf Stretches to Loosen Up Your Lower Legs

Your shoes also can play a task. “For instance, high heels restrict the complete range of motion of that muscle group,” says Dr. Schroeder. “Or if you’ve a running shoe that has a very stiff bottom and doesn’t allow the foot to roll from the heel to the ball of the foot, [that can also restrict movement].” When your movement is hampered consistently, your neuromuscular system isn’t as efficient either—essentially, your brain sends the signal to your muscles saying it’s not protected to maneuver through a really big selection of motion. And so the cycle continues.

What’s the issue with calf tightness?

Sure, calf tension can feel tight, achy, and uncomfortable, but it could possibly also result in more serious issues too. For example, calf tightness could cause other aches and pains, in addition to mess along with your form within the gym.

“Achilles tendonitis, shin splints, knee pain, and plantar fasciitis can all originate from tight calf muscles,” says Dr. Schroeder. It’s because these shortened muscle fibers actually affect other ligaments and joints. Within the case of knee pain, tight calves can pull down on the ligaments on the back of your knee. With plantar fasciitis, tight calves can pull up on the fascia (connective tissue) on the underside of your feet.

Tight calves also can affect your squat form. “When people can’t get right into a deep squat, they may think it’s their hips or they aren’t strong enough, nevertheless it could actually be tight calves,” says Otey.

Here’s why: “If you’ve tightness within the calves, you can’t dorsiflex [your ankles],” Dr. Schroeder explains. Dorsiflexion is when your toes catch up with to your shin, the other of plantar flexion, or pointing your toes. This causes your heels to lift off the ground as you get deeper right into a squat, so that you lose stability and might’t go further down. (Ankle mobility also plays a task here.) Should you can’t get deep enough right into a squat, you’re not using your glutes and hamstrings to their full potential.

“[When this happens,] we’ve disrupted the kinetic chain from the underside up, and immediately you’re in a weakened position,” adds Otey.

How can calf stretches help?

To avoid or reduce calf tightness, static stretches (that are held in place) could make a giant difference—they’ll help loosen up the deepest parts of your muscle, says Dr. Schroeder.