Calf Tightness & Cramping

Long periods of sitting or standing slow blood flow, causing heaviness and stiffness.

Running, walking, or court sports overwork the calves, creating tightness and cramping.

Restricted ankle motion forces the calves to work harder with every step.

After 40, muscles and tendons naturally lose elasticity — making tightness more common.

Place your hands on a wall and lean forward while keeping your back heel pressed into the ground.

Sit or stand and slowly rotate your ankle in a full circle 10 times each direction.

Sit with your calf on a foam roller and slowly roll from your ankle to just below your knee, pausing on tender spots while keeping your movements slow and controlled.

Gentle movements that improve the flexibility and glide of the Achilles tendon so the ankle can bend more smoothly during walking, squatting, and daily activity.

Lift your heels off the floor to stand on your toes, then slowly lower back down.

Curl and spread your toes repeatedly to activate foot muscles.

Stand on one foot and hold your balance for 20–30 seconds, using a wall for support if needed.

Controlled movements that activate and strengthen the deep muscles of the arch to improve foot stability, balance, and overall lower-body alignment.