Soleus stretches and gastroc soleus stretches performed both before and after your exercise routine can help prevent these injuries.
Floor stretch for soleus.
Hold for 20 to 30 seconds then bring your buttocks up off your feet to relieve the tension.
Hold the stretch for 20 30 seconds and repeat three times.
Hold this stretch for 10 to 15 seconds then relax and switch the position of your feet to stretch out your other leg.
Repeat for 8 to 10 times.
Perform advanced soleus stretches in a seated kneeling position.
To stretch the lower part of your calves bend your knees slightly while you continue to.
Do not let the heel touch the floor.
Place your toes on the floor under your heels then sit back resting your buttocks on your heels until you feel a stretch along the back of your calves.
The top side of the toes is placed down against the floor.
Stand upright and brace against a wall for balance pointing the right foot backward away from the body.
Place a towel or belt around 2 seated calf stretch.
While keeping the toes pressed against the floor lean your weight onto the right leg and press the bottom of the heel down toward the floor.
Soleus stretch stand facing a wall and place your hands flat on the wall at about chest height.
Toe extensor stretch.
The exercises to stretch the soleus and gastrocnemius are quite similar and because both muscles are in the calf they often will be stretched in tandem with one another.
4 standing soleus stretch.
With toes even with knee and heel 1 inch off the floor you have to gently lean forwards and lower your heel towards floor until a stretch is felt in back of the lower leg.
Lean your hips forwards pushing into the wall and feel the stretch in your back leg.
Sit on the floor with the leg to be stretched straight out in front of you.
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3 standing gastrocnemius stretch.
Push both feet flat to the floor then drive your back knee toward the ground.
Bend the knee of your back leg and press the heel into the floor.
You should begin to feel your soleus muscle stretching the more you push your knee toward the floor.
Hold the stretch for 10 seconds.
Keep your foot flat on the floor and hold the stretch for 20 30 seconds and repeat three times.
This allows the soleus a 1 joint muscle of the ankle to stretch top 7 calf stretches.
Standing with the foot flat on the floor with the knee bent step through with the other leg keeping the heel flat on the floor.
