1, gastrocnemius stretching. As mentioned above, gastrocnemius is a double joint muscle, that is, it spans the knee joint and ankle joint, and has the functions of knee-ankle flexion and plantar flexion. Therefore, when pulling muscles, keep the two joints moving in opposite directions. That is, stretch your knees and bend your ankles.

2. soleus muscle stretching. Similarly, because the soleus muscle is a single-joint muscle, it only spans the ankle joint, so to fully stretch this muscle, you can stretch it by bending your knees. In the case of bending your knees, try to bend your ankles.

3. Besides stretching, calf muscles need to do something relaxing. It is recommended to use foam shaft to relax. When scrolling, be careful to move slowly, and the bigger the amplitude, the better. The position with pain points can be maintained for a period of time. At least 10 minutes every day. Stick to it for 2 to 3 weeks and you will see the effect.