The calf muscle consists of two muscles, the larger of the two is the gastrocnemius which extends from the back of the knee joint all the way down to the feet. Right under the gastrocnemius is the soleus muscle, which is a smaller muscle that starts from the lower leg and joins the Achilles tendon into the feet. The calf is an important muscle to stretch when exerting any kind of physical activity. Not only does it loosen up the muscle, but it also plays a large role in preventing inflammation at the bottom of the feet, which can spur a condition commonly known as plantar fasciitis.
Most of us spend a large part of our lives walking around and the bottoms of our feet and arch can become strained over time. Runners, walkers and people who work on their feet, put a lot of pressure on the heels and area of the feet where a very thick, elastic tissue called the plantar fascia attaches. This tissue spreads from the heel of the foot to the toe and cushions the impact each time the foot meets the ground. In the case of plantar fasciitis, the tissue becomes inflamed and tight, pulling at the insertion of the heel causing pain and difficulty in walking and standing.
Stretching the calf muscles and Achilles tendon regularly can prevent plantar fasciitis and also alleviate pain and inflammation. Simple calf stretching techniques like dropping the back of your heel off a step is a great for alleviating arch pain, and preventing plantar fasciitis from developing further. Another easy technique is to stand 1-2 feet in front of a wall, lean onto it with your hands outstretched in front of you, and bring one foot up to the base of the wall. This stretches the calf of the leg furthest from the wall, and you can pretty much do it anywhere, alternating each foot. Keep your heel of the back foot down on the floor to stretch both gastrocnemius and soleus muscles. Bend the knee of the back leg will relax the gastrocnemius and only stretch the soleus, giving you the opportunity to concentrate on the deeper muscle.
These exercises are relatively simple stretches with long lasting benefits if done often enough!
Gastrocnemius Stretch
Heel Drop Stretch
Soleus Stretch
References:
http://physicaltherapy.about.com/b/2007/02/11/calf-muscle-stretches.htm
http://www.sportsinjurybulletin.com/archive/plantar-fasciitis-exercise.html
