Stretching for Calves, Hamstrings & IT Band

If you work at a desk you’ve probably used the term “stretching your legs” for times you just can’t sit still. But if you work out or play any sports, literally stretching your leg muscles is a much more serious business. Experts differ on stretching’s impact. But increasing your flexibility can improve your physical performance and may prevent injuries, so stretch your hamstrings, calves and IT band before and after a leg workout.

  1. Calves

    • Stretch your major calf muscles -- the gastrocnemius and soleus -- before a workout by performing a straight-leg calf stretch on a step or a block. Place the balls of your feet on the step's front edge with your heels and arches hanging over the edge. Slowly raise one heel until you're balanced on your toes, then lower your foot to the starting position. Perform 10 repetitions on each foot.

      Many lunging or semi-lunging moves can stretch your calves statically, which is best done after your workout. For example, stand about 3 feet in front of a wall and step forward with one leg. Extend both arms so they’re horizontal and touching the wall. Your front knee should be bent and your rear leg straight with both feet flat on the floor. Hold the stretch for 30 seconds and repeat it with the opposite leg.

    Hamstrings

    • The hamstrings consist of four muscles along the back of each thigh. You can stretch your hamstrings dynamically with leg kicks or walking lunges. To perform a static hamstring stretch, begin by standing straight with your feet together, then step about 12 inches forward with one foot. Lean forward at your waist about 90 degrees and lift your front foot so only your heel touches the floor. Perform a static sitting stretch by extending both legs in front of you, leaning forward and extending your hands to your toes, or by extending one leg forward, bending your opposite knee and positioning the sole of your foot against the inside thigh of your extended leg. Hold all of your static stretches for 30 seconds and do them with both legs.

    IT Band

    • The iliotibial band is a ligament that extends from your hip to your shin on the outside of each leg. Tight IT bands can cause knee pain, particularly if you do a lot of running or walking. To stretch the IT band, lie face up on the floor with your legs straight and your arms extended away from your sides so your body forms a T shape. Position your left heel on top of your right toes, then turn your hips and move your left foot to the right while turning the inside of the foot toward the floor. Keep your knees straight and your shoulders on the floor at all times. Move as far as you can, comfortably, then hold the stretch for 30 seconds. Repeat the stretch with your right leg. Turn the activity into a dynamic stretch by moving slowly and steadily through the movements and pausing for only one or two seconds at the peak of the stretch.

    Considerations

    • Perform dynamic stretches before a workout or other activity. Do static stretching afterward to increase your flexibility and perhaps to reduce muscle soreness. Perform eight to 12 repetitions of your dynamic stretches. Hold static stretches without bouncing. You should feel some tightness when you stretch, but it shouldn’t hurt. Ease off or stop stretching if you feel pain.