When it comes to stretching, it’s easy to focus on the biggest leg muscles – the hamstrings, hips, quads, even the glutes. But what about the twins? I’m sure they don’t get enough attention.
Twins can be a bit cunning when it comes to announcing that they are overworked. These muscles usually have a tone problem that is not very uncomfortable, so people forget about them. However, when touched, athletes are surprised that they are tender.
Crabby calves can also cause pain in other parts of the body. For example, poor calf mobility can lead to knee and ankle pain, shin splints , plantar fasciitis, Achilles tendinitis, and even back problems.
This is because the cufflink is made up of two muscles that meet at the knee and the bottom of the heel. The gastrocnemius is a great player in knee flexion, while soleus is the main driver of plantar flexion.
The fascia, or the thin layer of tissue that holds the muscles together, runs from the base of the foot to the back of the upper leg. This means that the tension in these areas can negatively affect the way you squat, walk, and stand, placing excess stress on other muscles, tendons, and joints.
The good news is that if you do the following calf stretching and massage techniques regularly, you’re on your way to releasing tension and relieving pain as quickly as possible.
How to structure your mobility session?
Note that it is best to massage the calves before attempting any stretch. This will tell your muscles to relax and allow you to lengthen even further. Then when you’re done stretching, test your range of motion with a few bodyweight squats or strides.
When the brain sees that it can safely move into new ranges as a result of the combination of pressure and active stretching, the brain says to the body, ‘Now I can trust you, go ahead and keep that new range.’
That is, doing the exercises in this order will not only warm you up and exercise you for whatever you are going to face that day, but it will help you stay mobile over time.
The best massages for twins
Lacrosse Ball Calf Massage
Grab a lacrosse or softball ball and sit on the floor with your legs stretched out in front of you. Place the ball at the base of your right calf, just above the ankle. Move the ball from side to side with your right leg, then gradually bring the ball up to the top of your calf. On your way there, if you find any sensitive spots, rest the ball there and rotate your foot clockwise and counterclockwise to massage them for 10-15 seconds.
If you want to add more pressure, cross your left leg over your right shin. Raising the ball on a yoga block can also help you dig a little deeper, as well as give you more room to move your ankle. Once you’ve texted your right calf, spend the same amount of time exploring the left.
Massage with foam roller in the soleus
Sitting on top of your foam roller with your feet in front of you, start by slowly moving your butt from side to side as you begin to feel the tender points, down to the twins. If you find a sore spot in this area, hold the foam roller here and breathe for 10 to 15 seconds or until you feel the trigger point release. Repeat this process until you have explored your calves, as well as your hamstrings and glutes.
The best calf stretches
Down head dog
This stretch is not only great for twins, it’s good for lengthening your hamstrings, opening your shoulders, and warming up your ankles. Start in a quadruped position with your wrists directly below your shoulders and your knees below your hips. Then, as you push your hands to the ground, move your head between your elbows and lift your butt up into the air. Drive your heels to the ground. Keep this anywhere from 30 seconds to 1 minute, moving your feet occasionally.
Heel Drop Stretch
If you also want to stretch and strengthen your Achilles tendon, try this one: grab your yoga block, find a step or some elevated surface. Bring both feet up and position your feet so that your right heel is on the edge. Drop most of your weight on your right heel as you drop to the ground. Hold this stretch for 30 seconds to 1 minute, then switch sides. To stretch other angles of the calf, perform this stretch with your leg slightly bent.
Heel drop can also be a great dynamic stretch to perform during warm-up and to test your range of motion. Start with the same configuration, but have both heels on the edge. Lower your heels to the ground, then press down on the balls of your toes while lifting your heels. Repeat 8 to 12 repetitions.
Calf Stretch Wall
Start by standing one or two feet away from a wall. Step forward with your right foot and place the toe of that foot against the wall. Keep your right heel grounded on the ground. You can place your hands on the wall in front of your support. To intensify the stretch, press your left foot as your hips move forward. Hold this stretch for 30 seconds to 1 minute, then switch sides.
Cufflink stretch with band
Grab a resistance band (a strap, towel, or rope might work well, too) and sit with your legs stretched out in front of you. Pass the band around the toe of your right foot, and then pull the band as the toes flex toward you. Press the right heel outward to intensify the stretch. Hold for 30 seconds to 1 minute, then repeat with your right leg.
