[Nikaia]

I'm hoping that, with the collective level of experience in this forum, someone has some ideas on how to relax one's calf muscles in order to be able to do squats.

I'm having a horrible time trying to do squats, because my calves are SO TIGHT and inflexible that I can't go more than a tiny bit down without raising my heels, which in turn messes with my knees, and I can't imagine that's good for me in any way. So does anyone know specific stretches or exercises, or have any ideas on how to loosen the calf muscles enough to be able to do a squat?

Thanks!

[silverbirch]

Hullo Nikaia!

I don't think I've met you here before so

I do calf stretches each morning in bed, just before I get up.

Legs out straight in front of you.
Engage the knee (press it down into the mattress).
Pull your toes back towards your body.
Hold for a moment.
Release.

I do 10-15 reps each side.

Good luck.

[2frustrated]

You can also do the bending over touching toes. Variations include crossed legs, but make sure to do it both ways otherwise you'll have one bendy leg and one stiff leg

You can also squat right down and stick one leg straight out to the side of you with the toes and knee pointing towards the ceiling. Make sure the bent knee is directly over the toes and pointing straight infront of you. I really love this stretch, because you try to get the heel of the bent leg onto the floor - this stretches out your achilles tendon which can cause a problem with your heels popping up in a squat. You will also feel a stretch along the hamstring and the inside of the straight leg.

If this sounds too complicated I will post a picture, but it'll have to be in a few hours, since the camera is out on a job at the moment!

Another lovely calf stretch is to stand with just the ball of your foot on a step or stair and lower your heels so that they are lower than the ball of your foot.

[shananigans]

Originally Posted by 2frustrated

Another lovely calf stretch is to stand with just the ball of your foot on a step or stair and lower your heels so that they are lower than the ball of your foot.

I love that one, and it's so easy.

Another one you might want to try is the downward-facing dog yoga pose. Here's a link to instructions on how to do it:

http://www.yogajournal.com/poses/491_1.cfm

You don't have to put you heels all the way to the floor, you can keep your knees bent at first and work to relax them down as you get more flexible. Also a great shoulder stretch!

[Nikaia]

Thank you guys! I knew you'd have some good things to try. 2frustrated, no rush, but when you have time could you post a pic of that? I'm having a hard time visualizing that stretch, although it does sound like a good one.

I used to do a version of the standing-on-a-step thing, with the edge of a curb, when I used to have a door-to-door sales job and would be walking all day. I'd forgotten about that.

Again, thanks so much you guys!

Oh, and Silverbirch, nice to meet you!