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Verywell Fit / David Hattan
Being on your feet all day, sitting for long hours at a desk job, and wearing unsupportive shoes can all lead to tướng tight calves. While your calves might not currently occupy a spot in your normal stretching routine, it’s important to tướng keep them loose because tight calves have a more limited range of motion, says Lindy Royer, PT, NCPT, a physical therapist and master Pilates instructor based in Centennial, Colorado. “Calf restriction limits not only mobility but strength, power, and endurance,” she explains.
Keeping your calves active and in good condition also helps combat cardiovascular diseases and diabetes and can lower your risk of injury. But if manual stretches prove too challenging to tướng hold by yourself, Royer says a calf stretcher can help keep your muscles in a lengthened position for longer, allowing for a secure, relaxed stretch.
Calf stretching equipment includes rockers, straps, incline or slant boards, and foam rollers. When shopping for a calf stretcher, consider whether the design will help you get a deep stretch in the right areas. It should also be sturdy, comfortable, and safe to tướng use. To help you find the right calf stretcher, we asked experts in physical therapy, fitness, and fascial stretching, which features mix the top models apart. Then, we researched dozens of options on the market and evaluated them based on size, materials, portability, price, and more.
Amazon Pros Anti-slip surface and pads APMA Seal of Acceptance Compact Cons Requires good balance and stability May be too small for some
With an ergonomic design that provides relief from plantar fasciitis pain, Achilles tendonitis, shin splints, and more, ProStretch’s The Original Calf Stretcher and Foot Rocker is our best overall pick. We love that it earned the American Podiatric Medical Association’s Seal of Acceptance, meaning a group of APMA podiatrists has determined that it helps promote good foot health. Simple yet effective, this rocker is made from durable plastic, with a weight capacity of 250 pounds.
It’s also compact, so sánh you can easily tuck it away between uses. Although this stretcher requires some balance and stability, it has important safety features for easy stretching. Non-slip pads keep the rocker safely in place, while the curved heel cradles and traction give you more control over your foot.
However, it may be too small for some users, as it only fits up to tướng men’s size 12 feet. ProStretch also offers a double rocker to tướng help stretch both calves at once—just note that it requires more balance and coordination.
Price at time of publication: $30
Key Specs: Amazon Pros Lightweight Adjusts to tướng five different angles High weight capacity
If you’re on a budget, we recommend this lightweight foam slant board mix, which can be arranged into various heights for gentle to tướng deep stretching. Stacking the boards to tướng change the angle is easy, from 8.5 to tướng 34 degrees. Flip them around, and they’re a great tool for strength and conditioning or perfecting the “knee-over-toe” technique, a practice used to tướng promote better depth while lifting weights without straining your knees.
“I love the Nooncrazy slant board because it has different ranges depending on each individual's mobility,” Vatche Ourishian, a fascial stretch therapist, corrective exercise specialist, strength and conditioning coach, and owner and performance director of Muscle Lab in Los Angeles, California, says. “It's also light and easy to tướng travel with.”
Plus, this mix has a weight capacity of 480 pounds—180 pounds more kêu ca CalfPro’s Deep Calf Stretcher Slant Board, one of our other top picks. We lượt thích that they’re recyclable, biodegradable, and come with a one-year warranty. However, users have found it helpful to tướng position these blocks against a wall or on a grippy surface (like a carpet or an exercise mat) to tướng avoid sliding during deep stretches.
Price at time of publication: $23
Key Specs: Amazon Pros Hollow core High weight capacity Textured padding Cons May be too short for some
Trigger Point’s GRID 1.0 Foam Roller is designed to tướng help you reap the benefits of self-myofascial release (SMR), a mát xa technique that’s often used by experts to tướng improve mobility. Performing SMR using a foam roller has been shown to tướng relieve pain and boost muscle activation—not just in your calves but also in the rest of your body toàn thân.
We lượt thích that this roller has plenty of padding while still being able to tướng make a dent in tough knots. The grooved texture helps roll out tight areas and allows you to tướng customize how much pressure you apply while stretching. And we love that the short length is easier to tướng control, whether you’re working your calves or other muscle groups. However, the right length for a foam roller is a matter of personal preference, so sánh this one may be too short for some.
The Grid Roller has a sturdy construction, thanks to tướng a hollow, reinforced core and a 500-pound weight capacity. Great for small spaces, it stores easily in a closet or under furniture. You can even use the hollow core as extra storage for smaller equipment, lượt thích towels, resistance bands, or jump ropes.
Price at time of publication: $37
Key Specs: Amazon Pros Budget-friendly Portable Includes book and video clip library
OPTP’s The Original Stretch Out Strap earns our vote for the best strap because you can use it to tướng stretch out everything from your calves to tướng your hamstrings. Favored by runners, dancers, and yoga studios, the strap works by providing a deep, passive self-stretch throughout the entire back of the leg.
With over 6 feet of slack and ten loops to tướng hold, this one can accommodate long and short legs alike. We also lượt thích that it has ten loops for easy stretching—more kêu ca most yoga straps offer. And if you’ve never used a strap before, OPTP includes a book and a video clip library with over 30 stretches to tướng help you get started.
While the Stretch Out Strap lacks padding, it’s also the most portable calf stretcher on our list, so sánh you can toss it in your bag for stretching at the thể hình or on the go. It’s handy, budget-friendly, and easy to tướng use: all features of a high-quality calf stretcher that’s built to tướng last.
Price at time of publication: $16
Key Specs: Amazon Pros Lightweight Non-slip High weight capacity Cons Not adjustable Expensive
Although we recommend multiple incline boards on our list, Slant Board Guy’s Slant Board is our favorite because it’s simple and sturdy. Its strong, reinforced center and wooden construction give it a higher weight capacity kêu ca most foam boards (like Nooncrazy’s Slant Board).
Even so sánh, weighing just over 6 pounds, it’s lightweight and easy to tướng move around. We also lượt thích that the surface of the board is wrapped in durable, non-slip tape, so sánh you can get a safe grip while stretching or lifting weights.
While it isn’t adjustable, this board’s streamlined design makes storage simple. If you’re a weightlifter or you’re focused on improving your mobility, flexibility, or knee health, we think this slant board’s features make it well worth the high price tag.
Price at time of publication: $135
Key Specs: Hammacher Schlemmer Pros Adjustable heel cradle Lifetime guarantee Non-slip Cons Only stretches one calf at a time
While we also recommend ProStretch’s The Original Calf Stretcher and Foot Rocker, Hammacher Schlemmer’s The Plantar Fasciitis Relief Rocker is our top pick if you’re looking for an advanced rocker that can still provide a good stretch as your feet and legs become more flexible.
Unlike ProStretch’s rocker, this rocker’s deep V design features an adjustable heel cradle to tướng help deepen your stretch over time. We also lượt thích the optional, angled toe wedge, which can be especially helpful for alleviating plantar fascia pain. And this rocker accommodates feet up to tướng a size 14 (two sizes larger kêu ca the ProStretch does).
To make stretching easy, this rocker comes with a guide and a five-minute stretching routine. Although you can only stretch one calf at a time, its durable design and non-slip pads make it a safe option for those with balance issues. A lifetime guarantee also sets this rocker apart.
Price at time of publication: $50
Key Specs: Xem thêm: launch obd scanner Amazon Pros Budget-friendly Comfortable foot cradle Strap is easy to tướng grip Cons May be too large for smaller feet
For safely stretching your Achilles tendon, we lượt thích this option from DMoose. Thanks to tướng a comfortable, neoprene foot cradle and a strap with six loops that’s easy to tướng hold, this stretcher is user-friendly, no matter where you are in your recovery journey.
We love how light, compact, and portable this stretcher is, weighing just a few ounces. It’s available in three colors or in sets of two and comes with a stretch and exercise manual for beginners.
However, some users have found that this stretcher isn’t as adjustable as others on our list. If you have smaller feet, you may need to tướng wear thick socks or try a different strap, lượt thích OPTP’s The Original Stretch Out Strap.
Price at time of publication: $25
Key Specs: Walmart Pros Can be used with or without shoes Padded heel cradle Non-slip surface
If you’re tight on space, we recommend this collapsible slant board from CalfPRO. We lượt thích this plastic stretcher’s unique design, which features a lever you pop up to tướng lock the board into an incline. From there, you can position the board against a door frame or wall and adjust the stretch using your own body toàn thân weight.
The surface has non-slip treads for safety. And although the bottom of the stretcher doesn’t have any grips, CalfPRO also sells a bundle that includes an exercise mat and a foam roller for better traction (and more stretching options).
CalfPRO’s Slant Board has a spacious platform that can be used with or without shoes, thanks to tướng the foam-padded heel cradle. It is one of the pricier options on our list, but we think its convenient construction is a fair trade-off.
Price at time of publication: $130
Key Specs: Hammacher Schlemmer Pros Multiple ways to tướng use Removable roller can be used hot or cold Lifetime guarantee
A kind of “reverse rocker” with a 2-in-1 design, Hammacher Schlemmer’s The 5 Exercises Trainer is our favorite calf stretcher for combating plantar fasciitis pain. One side has ridges to tướng strengthen your foot and leg muscles, while the other is shaped lượt thích a rocker to tướng provide a soothing stretch.
Created by a podiatric physician and surgeon, the trainer offers five different ways to tướng exercise. But we particularly love the removable soapstone roller, which can be heated up in boiling water or cooled down in the freezer for therapeutic relief. A mix of five mát xa rings is also included, which you can slide onto the roller to tướng better target the arch of your foot.
This stretcher’s unique design, combined with a lifetime guarantee, won us over—despite the investment required upfront.
Price at time of publication: $100
Key Specs: Amazon Pros Adjustable Replaceable, non-slip traction High weight capacity
Our top pick for the most durable calf stretcher is this sturdy incline board made from hardwood plywood. With a weight capacity of 500 pounds, this board is strong yet easy to tướng pick up and move using two side handles. We also lượt thích that you can restore the non-slip surface with additional replacement paper once the first layer wears down.
It’s not as compact as some of our other top picks, lượt thích Nooncrazy’s Slant Board. But “if you’re going to tướng keep it in the corner of your house and it’s going to tướng be stationary, the Ansersto is perfect for this,” Ourishian says. “And it has an adjustable lever to tướng track improvements and progression,” he adds, which sets it apart from other wooden slant boards.
Switch between five different angles for a varied, challenging stretching or workout session.
Price at time of publication: $50
Key Specs: Amazon Pros Collapsible Ergonomic handle Comes with optional accessories
For a full-leg stretch, we love this stretcher that elongates your hamstrings and calves. The design takes the stress off of your knee and foot, so sánh you can get into a deep stretch safely.
The IdealStretch has three adjustable length settings and an ergonomic handle that’s easy to tướng grip. With the included instruction thẻ, you can work your way through various full-leg stretches to tướng target not only your calves but also your lower back, groin, IT band, and hip abductors.
We lượt thích that it’s collapsible for storage or transport, but it’s still larger and bulkier compared to tướng some other options on our list, like DMoose’s Calf Stretcher and Foot Stretcher. Choose from the basic stretcher or kits that add an instructional DVD, a barefoot wedge pad, or both.
Price at time of publication: $82
Key Specs:
To choose the best calf stretchers, we spoke with Lindy Royer, PT, NCPT, a PMA-certified physical therapist, National Certified Pilates Teacher, and founder of Center for Movement, to tướng find out what causes tight calves and why you should stretch them regularly. We also asked Vatche Ourishian, a fascial stretch therapist, corrective exercise specialist, strength and conditioning coach, and owner and performance director at Muscle Lab, and Nicholas Duran, NASM-CPT, a yoga and fitness instructor with a background in dance based in Los Angeles, California, for their expert advice on how to tướng use calf stretchers and what to tướng look for when purchasing one.
Then, we researched dozens of calf stretchers from the top, trusted brands. We assessed which materials they were made from, how durable they were, which muscles they stretched, how much they cost, and more. Finally, our writer, a certified personal trainer and runner who regularly experiences tight calves, applied her personal and professional experience to tướng detail our recommendations in this guide.
There are four main categories of calf stretchers: rockers, incline boards, foam rollers, and stretching straps. Made from varying materials lượt thích wood, rubber, plastic, or nylon, some are lighter kêu ca others. And they all have different benefits, uses, and mobility requirements.
Some people may benefit more from using a calf stretcher kêu ca others, our experts say. It’s also worth noting that some types of stretchers may work better for you, depending on where you’re experiencing discomfort or pain. If you sit for long periods of time at a desk job, your calves, hamstrings, and hip flexors are often affected. You may want to tướng look for a stretcher that targets the whole leg, lượt thích IdealStretch’s Original Hamstring Stretcher.
But tightness, specifically in the calves, can be found in runners, walkers, or people who wear high heels, Duran says. Dancers, who put frequent strain on their calves, may also find relief from using a smaller calf stretcher regularly.
Consider which lifestyle factors contribute to tướng your tight calves and whether you need isolated relief from a rocker, incline board, or foam roller. Otherwise, a stretching strap or a specialized device that targets the full leg or plantar fascia may be necessary. Make sure to tướng be gentle and stretch slowly when using a new device to tướng avoid injuring yourself. If you’re unsure whether you need to tướng use a calf stretcher, it’s best to tướng consult your health care provider before purchasing one.
Regardless of which type of calf stretcher you choose, avoid purchasing unstable devices that can’t handle the force or body toàn thân weight required for specific stretches, Royer says. When shopping, always kiểm tra the stretcher’s weight capacity to tướng make sure it’s durable enough to tướng use. The calf stretchers on our list have weight capacities ranging from 250 to tướng 880 pounds.
If improving your stretching range is important to tướng you, you may opt for a calf stretcher that’s adjustable. Some incline boards and foot rockers are adjustable, and most straps can be shortened or lengthened using Velcro or by holding different loops. These stretchers can help customize your routine on days when your muscles are tighter or looser kêu ca normal. You can also use an adjustable calf stretcher to tướng help measure your progress over time.
Practical factors lượt thích storage space or an on-the-go lifestyle can also help you decide which stretcher to tướng get. Ourishian recommends Nooncrazy’s Slant Board as a portable option that’s lightweight, adjustable, and can be used almost anywhere. If you have more space and are looking for a stationary stretcher to tướng keep at trang chủ, he prefers Ansersto’s Calf Stretcher Slant Board, which can be adjusted to tướng five different angles.
Are calf stretchers effective?
Calf stretchers can be effective in helping you get a deeper stretch kêu ca you can achieve by yourself, allowing your muscles to tướng gradually relax. The deeper and longer the stretch, the more potential for better relaxation, pain relief, flexibility, and injury prevention. Stretchers can help with shin splint pain, too, by working to tướng elongate, strengthen, and reduce inflammation of the lower leg. How often should you use a calf stretcher?
The American College of Sports Medicine recommends stretching two times per week for at least 60 seconds. Listen to tướng your body’s comfort level, following the directions that come with your calf stretcher to tướng prevent further pain. If you’re recovering from an injury, we recommend speaking with a health care provider before starting a new stretching routine or exercise. How much does a good calf stretcher cost?
You can expect to tướng spend anywhere from $20 to tướng $200 on a high-quality calf stretcher. Less expensive stretchers may have a lower weight capacity but can be just as effective. More expensive stretchers have a higher chance of holding up over time and may come with additional accessories. Either way, our experts recommend opting for an item with a return policy (just in case). Our top pick, ProStretch’s The Original Calf Stretcher and Foot Rocker, was $30 when we published this list. What are the causes and risks of tight calves?
It’s not just athletes who experience tightness in their calf muscles. Common culprits include inactivity, overuse, the mechanics of your walking or running stride, or wearing unsupportive shoes. Tight calves may be a result of conditions lượt thích diabetes or deep vein thrombosis (DVT), which can restrict the blood flow to tướng your legs. Sprains, strains, tendonitis, cramps, or bone injuries may also contribute to tướng tension in your lower leg, Ourishian says. He adds that tight calf muscles can put stress on your Achilles tendon, which could lead to tướng Achilles tendinopathy and increase the risk of spraining your ankle. They can even affect your posture: “Sometimes, tight calves can lead up through the body toàn thân and cause tightness in the legs and issues with the hips,” Duran adds. “It can lead to tướng how you walk and stand if you’re compensating for a muscle that is a little bit tighter.” Short- and long-term complications of calf tightness depend on the underlying cause, Royer says. If you’re experiencing painful symptoms that don’t go away after massaging or stretching your muscles, “it’s important to tướng seek professional tư vấn to tướng determine the source of tightness and rule out factors that may require further intervention,” she says. What’s the best way to tướng loosen tight calf muscles?
Once you’ve ruled out that your tight calf muscles aren’t caused by an underlying condition, Royer says that a consistent regimen of mát xa or foam rolling can help. Any of the stretchers on our list can fit into your existing stretching routine. It’s also a good idea to tướng take proactive measures to tướng loosen and protect your calves over time. Before working out, make sure to tướng warm up your muscles and stretch properly using dynamic stretches. Warm-up exercises help improve your range of motion and take stress off of your joints and tendons to tướng prevent injuries, according to tướng the American Heart Association. Afterward, Duran recommends cooling down with some static stretches to tướng lengthen your muscles. Be gentle, he says, to tướng allow your muscle fibers to tướng fully relax. Xem thêm: receptacle tester with gfci Stretching works even better when combined with activity to tướng keep your calves loose and healthy, Ourishian says. Simple exercises lượt thích standing calf raises can activate your muscles and increase their elasticity over time. The result? Strong, flexible calf muscles, plus better stability and balance.
A certified personal trainer and runner, Jessica Murtaugh, NASM-CPT, CNC, experiences tight calves on a regular basis. When manual stretching exercises aren’t enough, she finds that equipment lượt thích calf stretchers can help relieve tension. Her favorite tool for massaging and releasing tight and painful spots is Trigger Point’s Performance GRID 1.0 Foam Roller. For this guide, she prioritized trustworthy exercise equipment brands that provide safe and effective products.
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Type: Rocker | Weight Capacity: 250 pounds | Materials: Plastic | Dimensions: 11 x 4.06 x 5.38 inches
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Type: Incline (slant) board wedges | Weight Capacity: 480 pounds | Materials: Foam | Dimensions: 5.3 x 6.7 x 12.6 x 2 inches (small wedges), 5.3 x 6.7 x 12.6 x 4.2 inches (large wedge)
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Type: Foam roller | Weight Capacity: 500 pounds | Materials: Foam, plastic | Dimensions: 13 x 5.5 x 5.5 inches
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Type: Stretching strap | Weight Capacity: Not listed | Materials: Nylon | Dimensions: 6 feet, 4 inches long
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Type: Incline (slant) board | Weight Capacity: 880 pounds | Materials: Wood | Dimensions: 19.69 x 12.6 x 5.91 inches
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Type: Rocker | Weight Capacity: 300 pounds | Materials: Plastic | Dimensions: 14.25 x 6.75 x 4 inches
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Type: Stretching strap | Weight Capacity: Not listed | Materials: Nylon, neoprene | Dimensions: 2 x 34 inches (strap), 5 x 52 inches (foot cradle)
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Type: Incline (slant) board | Weight Capacity: 300 pounds | Materials: Plastic | Dimensions: 14.2 x 6.5 x inches
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Type: Reverse rocker | Weight Capacity: Not listed | Materials: Plastic | Dimensions: 12.75 x 5.75 x 4 inches
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Type: Incline (slant) board | Weight Capacity: 500 pounds | Materials: Plywood | Dimensions: 12.5 x 16.5 x 15 inches
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Type: Hamstring stretcher | Weight Capacity: Not listed | Materials: Steel | Dimensions: 16 x 8 x 7 inches
How We Selected the Best Calf Stretchers
What to tướng Look For in Calf Stretchers
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