Overview
Dynamic stretching for your calves prepares your lower leg for the physical stress of exercise and team sports. When performing dynamic stretching, you will move the designated muscle through motions that increase flexibility. The key to dynamic calf stretching is to perform each movement deliberately for at least one set of eight to 12 repetitions.
Step 1
Complete a five-minute warm-up for your calves to prepare the muscle for dynamic stretching. Choose from quick calf raises, jogging in place, jumping rope or jumping jacks.
Step 2
Perform calf step-backs. Start with both your feet together, then step one leg one to two feet directly behind the body and allow both knees to bend slightly. Quickly touch the ground with the foot that steps backward, bring the foot back to the starting position and repeat with the opposite foot.
Step 3
Complete lower-leg calf raises. Start in the push-up position with your hands and toes on the ground. Press your right heel downward toward the floor, roll back onto the toes of your foot and repeat. Complete this stretch on your left foot twice and continue alternating.
Step 4
Engage in alternating toe touches. Stand upright with your feet slightly wider than hip-width apart and reach your arms out to the sides of your body. Bend only at the waist, reach your right hand toward your left toe, stand upright, reach your left hand toward your right foot and continue alternating toe touches.
Step 5
Execute walking straight-leg kicks. Keep your arms parallel to the ground during this exercise. Keep your leg straight, lift it as high as you can while you walk forward and reach for your foot with the opposite hand. Continue walking and alternating touching your foot in this way.
Tips and Warnings
- Don’t overstretch. Stop when you feel slight tension in the muscle.
- Avoid bouncing when performing dynamic stretches. Bouncing can tear muscle fibers and cause injury.
About this Author
Ashley Farley is a certified personal trainer. Farley began writing in 2009 for eHow, LIVESTRONG, Helium and Associated Content. She has an Associate of Science in mental health services from the Community College of the Air Force. Farley is currently attending Wright State University for journalism and English.
