Stretches for tight hamstrings and calves

Between them the hamstrings and calves run the whole length of the back of the legs and tightness in both of these muscle groups is common. In some cases, both muscle groups might get tight for the same reason. For example if you sit all day at work or if you do a lot of running these could be causes of tightness in both. On the other hand, they may become tight for separate reasons. Calf muscles often become tight due to wearing high heels. Hamstrings often get tight when they compensate for weak glutes. Or, one group may become tight as a knock on effect of the other becoming tight. However they come about, tight hamstrings and calves can cause the following problems:

• Discomfort
• Restricted movement – especially bending over
• Pain and injury, both to the muscles themselves and other parts of the body (eg Achilles tendon, foot, spine)
• Bad posture habits due to other muscles adapting to the tightness

Fortunately, the solution is quite simple – regular stretching. This stretching routine includes 8 stretches for the hamstrings and calves. Ideally you should do them daily, but if you don’t have time for this, you should do them at least 3 times a week.

Hamstrings and calves – what they are and what they do

The hamstrings consist of a group of 3 muscles that attach to the pelvis, cross the hip joint and knee joint and attach to the bones of the lower leg. They are able to extend the hip (that is, take the leg behind the body) and flex the knee.

The calves are made up of 2 muscles. One of these attaches to the bottom of the thigh bone, crosses the knee and inserts into the Achilles tendon, which crosses the ankle. This muscle also carries out knee flexion, as well as flexing the foot downwards. The other calf muscle is shorter. It doesn’t cross the knee, it starts in the lower leg and also inserts into the Achilles tendon. This muscle also flexes the foot downwards.

To fully stretch the longer calf muscle, you need to have your knee extended. The shorter calf muscle will stretch a bit further if the knee is bent. The routine therefore includes both knee extended and knee bent stretches.

About this stretching routine

Your muscles should always be warm before stretching. This could be from general activity such as household chores, from exercise or from doing a warm up routine like this one.

Ideally do this routine daily, if that isn’t possible, aim to do it at least 3 times a week.

Hold all stretches for 30 seconds. Never force stretches as you could cause injury. Hold when you feel the point of tension. As your flexibility increases, you’ll be able to stretch further before feeling the tension.

Some of the stretches will be uncomfortable on a hard surface. If you don’t have an exercise mat, then use a folded blanket or something similar.

Stretches for tight hamstrings and calves

#1 Standing stretch for the long calf muscle

This stretch is for the longer calf muscle that crosses the knee joint.

1. Stand with your feet pointing forwards, about hip distance apart, front knee bent and back leg straight.
2. Press your back heel into the floor to feel the stretch on your back calf.
3. Hold for 30 seconds then change legs.

#2 Standing stretch for the short calf muscle

Now move your back foot in a little and bend your knee as shown. This will allow you to stretch the shorter muscle a bit further. Hold for 30 seconds and change legs.

#3 Stretch for hamstrings and long calf muscle using chair or bench

This one stretches your hamstrings and calves at the same time. Make sure you flex your foot towards your leg to get a good stretch on your calf muscle.

1. Rest one foot on the chair or bench and straighten your leg out, making sure you don’t push your knee backwards.
2. Lean your upper body over your leg until you feel the stretch in the back of your raised leg.
3. Now flex your foot towards your leg so that you feel the stretch all the way into your calf muscles.
4. Hold for 30 seconds and change legs.

#4 Kneeling stretch for hamstrings and long calf muscle

Similar to stretch #3, you’ll need to flex your foot to get the stretch on your calf muscles.

1. Kneel on one knee and extend the other leg in front of you, then slide the leg out until you feel the stretch along the back.
2. Flex your foot towards your leg to stretch all the way down the calf muscle.
3. Support your weight with your hands on the floor, either side of your leg.
4. Hold for 30 seconds and change legs.

#5 kneeling stretch for the short calf muscle

From the position in stretch #4, move your back foot in a little and bend your knee as shown. This will allow you to stretch the shorter calf muscle a bit further. Hold for 30 seconds and change legs.

#6 Bent over stretch for hamstring and long calf muscle

You may find this stretch challenging at first and you may not be able to get your heels right down to the floor. Don’t force the stretch, it will become easier as your flexibility improves.

1. Get into an all 4s kneeling position.
2. Straighten your legs so that you come into the position shown.
3. Hold for 30 seconds and then change legs.

#7 Seated stretch for hamstrings and long calf muscle

1. Sit with one leg stretched out in front of you and the other leg bent comfortably out to the side.
2. Flex the foot of your straight leg to feel the stretch on your calf muscles.
3. Slowly lean down over your straight leg, supporting your weight with your hands.
4. Hold for 30 seconds and then change legs.

#8 Lying stretch for hamstrings and long calf muscle

You’ll need an exercise band or a scarf for this one.

1. Lie on the floor with one leg bent, foot flat on the floor.
2. Hook the exercise band or scarf over your foot.
3. Bring your leg over your body until you can feel the stretch in your hamstrings, then use the scarf or band to pull your foot towards you to increase the stretch on your calves.
4. Hold for 30 seconds and then change legs.

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