Improve Mobility and Build Strength to Support Your Stride
To support your running goals and reduce the risk of injury, it’s essential to keep your calf muscles and Achilles tendon strong and flexible. Whether you’re training for your next race or simply enjoying daily runs, taking care of your calf complex helps improve activity tolerance and performance while lowering the chances of strain or dysfunction.
Stretch to Improve Mobility
Why calf length matters for runners
The calf complex consists of two key muscles — the gastrocnemius and the soleus. Only the gastrocnemius crosses the knee joint, which is why effective stretching requires both straight and bent knee positions.
Maintaining optimal length in these muscles helps support healthy running mechanics and lowers the risk of injury and dysfunction.
When and How to Stretch
- Hold stretches for 30 to 60 seconds
- Perform 2–3 repetitions per leg
- Avoid long static holds before competitive activity
- Use shorter holds pre-run if your calves feel tight
- Try light foam rolling (3–5 minutes) before a run for added relief
When performed prior to intense activity or competition, stretching has actually been shown to reduce strength and performance. However, if you have tight calves prior to a training run, it is safe to stretch in short durations such as 30 seconds each leg to promote mobility. Light foam rolling for 3-5 minutes prior to a run can also help reduce tightness and promote mobility. Similar to stretching before a run, be careful not to overdo it.
Gastroc Stretch
- Stand facing a wall, with the right foot back and leg straight, left foot forward and bent.
- Keep your heels on the ground and lean forward until you feel a stretch in your upper calf.
- Hold for 30–60 seconds; repeat 2–3 times per leg.
Soleus Stretch
- Stand facing a wall, with the right foot back, left foot forward and both knees bent.
- Keep your heels flat and lean into the wall to stretch the lower calf (soleus).
- Hold for 30–60 seconds; repeat 2–3 times per leg.
Strengthen to Reduce Injury Risk
Key calf exercises for runners
Building strength in your calf complex helps absorb impact and supports efficient push-off mechanics. Two simple yet effective strengthening exercises are eccentric heel raises and soleus heel raises.
Eccentric Heel Raises
- Start on both feet and raise up onto your tiptoes.
- Slowly lower down on one leg.
- Complete all reps on one side, then switch.
- To increase the challenge, perform the exercise with your heels hanging off the back of a step.
- Do 2–3 sets of 10–15 reps per leg.
Soleus Heel Raises
- Performed like a heel raise, but with bent knees to target the soleus.
- Can be done in a stride stance, single-leg stance, or split-squat stance.
- Do 2–3 sets of 10–15 reps per leg.
Running strong starts with calf care
Incorporating these mobility and strengthening exercises into your weekly routine can help you stay on the road, trail, or treadmill injury-free. If you’re recovering from a calf or Achilles issue, or you’re not sure where to start, a physical therapist can assess your movement and create a personalized plan to help you run your best.
Ready to Run Stronger and Safer?
Don’t let tight calves or Achilles pain slow you down. Our physical therapists can help you build strength, improve mobility, and prevent injuries with a personalized treatment plan tailored to your goals.
