Equipment to Stretch Out Calves

Your calf muscles power every step you take, but strengthening exercises aren't the only type of attention they deserve: Taking the time to stretch your calves helps them remain flexible and injury free. Although specialized equipment isn't strictly necessary to get a good calf stretch, it can help you maneuver into position or achieve the stretch more comfortably, especially if you're particularly flexible or inflexible.

  1. Calf Rocker

    • Calf rockers resemble a wide disk that's been cut in half, with a foot plate inserted into the cut edge of the disk. You place the rocker on edge, stand beside it, place your foot on the foot plate, then rock your heel slowly down and back until you feel a stretch in your calf muscle.

    Slant Board

    • A slant board -- or box -- is exactly what it sounds like -- a board set at an angle. To stretch your calves on a slant board, place your heel on the bottom edge of the slanted board. Rest the sole of your foot or shoe flat on the board's slanted face, then lean forward on that leg until you feel a stretch.

    Steps

    • Place the balls of your feet securely on a stair step, letting your heels hang off the edge of the step -- then lower your heels slowly toward the floor until you feel a stretch. A stair step is just one of many elevated surfaces you can use to stretch your calves. Anything that has room for you to securely plant your feet and is solid enough not to shift beneath your weight, will do. Try using the flat base of heavy strength-training equipment, the edge of an aerobics step or even a 2-inch-by-4-inch board placed on the floor.

    Towel or Strap

    • If you're flexible enough to reach out and touch your toes, you don't need any calf-stretching equipment. You can just sit down, extend your legs in front of you, grab your toes and pull them toward you to create the stretch. That option is, however, out of reach for most people -- no pun intended. You can approximate the same stretch by looping a towel or strap around the balls of your feet, then gently pulling your toes back toward your shins until you feel the stretch.

    No Equipment

    • If you don't have access to specialized calf-stretching equipment, no need to worry -- you can always stretch your calves with no special equipment at all. Prop the ball of your foot up against a wall to approximate the effect of a slant board, or place both hands against a wall for support and step one foot back behind you. Press the heel of that foot against the floor -- keeping your leg straight -- until you feel a stretch in your calf.