How to Stretch the Calf Muscle Before Swimming

Suffering a spasm or cramp in the calf muscle while swimming is painful and even potentially dangerous if it happens when you can't reach a wall, the shore or a shallow area quickly---or if you panic at the thought of being unable to swim. Use the wall push-up technique to prevent calf muscles from cramping when you swim.

Instructions

  1. Wall Push-up Technique

    • 1

      Place both of your palms against a wall at chest height or slightly lower.

    • 2

      Bend your left knee, step back with your right leg and position your right heel firmly on the ground.

    • 3

      Gradually lean in toward the wall as if you were doing a push-up. When you feel the stretch in your right calf muscle, hold that position for at least 20 seconds. Breathe slowly but deeply.

    • 4

      Slightly bend your right knee to stretch even more.

    • 5

      To release, push away from the wall to a standing position. Do the wall push-up two more times with your right leg, then repeat the exercise with your left leg.

    Seated Calf Stretch

    • 6

      If you don't have a wall to push against, sit on the ground with your right leg straight out in front of you and your left leg bent. Turn your left leg so that the outside of your knee touches the ground.

    • 7

      Keeping your hips squared, flex your right foot up and back and reach forward with your hands to reach your toes. If you can't reach your foot, rest your hands on top of your right leg for support. If you can reach your foot, use your hands to pull your foot back farther. You should feel the stretch in your calf muscle rather than your hamstring. Hold for 20 seconds, breathing slowly and deeply.

    • 8

      Release. Do the seated calf stretch two more times for the right leg, then switch legs and repeat the exercise.