In the fourth of our series of Stretches for Triathletes, Carl Holland of the Drummond Clinic looks at the Gastrocnemius (calf) muscles.
Why: The Gastrocnemius is predominately a postural muscle, which in conjunction with 2 additional muscles (Soleus and Plantaris) blends to become the Achilles Tendon. Additionally, with the Gastrocnemius having its attachments located above the knee joint and onto the heel bone, this muscle is best stretched with the knee joint in a straightened position.
Start: Whilst keeping your legs approximately hip width apart and both feet pointing toward the front (ie: 12 o’clock), step your left foot towards the rear (as shown similarly in the photo).
Action: At this point, your rearward leg should be placed sufficiently to the rear so that when you attempt to place your heel on the floor, you feel an element of tautness / a stretch in your calf. (Thereafter, please refer to the ‘key points to remember’ as previously highlighted).
Finish: Slowly release your rearward heel from the floor, and swap legs.
Note: whilst it is suggested that you keep your rear foot pointing to the front (ie:12 o’clock), alternative rear foot positions (eg: 11 and 1 o’clock) can help to facilitate a slightly different emphasis / stretch on your calf.