Expert: Dianne M. Buxton - 7/19/2009

Question
QUESTION: hi,
 what are some muscle lengthening/stretching/exercise/technique i can use to prevent bulky calves?
         thanks

ANSWER: Hi Jenneh. Preventing over use of the calves is easy - you focus on developing the foot muscles! When the muscles in the sole of the foot are not developed properly for ballet, the calf muscles have to work harder in an attempt to control the foot/ankle movements.

These tiny foot muscles are ignored in most athletic training, but have been addressed by dance medicine specialists and written about more and more in the past 2-3 years. I learned about the details of foot exercises from The Perfect Pointe Book, which I got at http://www.theballetstore.com. Also at that site, you can read many articles about foot strength and muscle use.

Here is a stretch for calf muscles:

"Single Heel-drop Achilles Stretch: Stand on a raised object or step and place the ball of one foot on the edge of the step. Bend your knee slightly and let your heel drop towards the ground." This stretches the muscle above the Achilles tendon. Always stretch gently, and when warmed up.

Relaxing into a well placed demi plie is also a stretch for the calves.

Your muscles will develop according to your body style, but correct technique and stretching diminishes any bulking up. Rolling a rubber ball under the calves (sitting on the floor) is a good massage to do before you stretch. It's easy to keep one in your dance bag.

All the best, Dianne

---------- FOLLOW-UP ----------

QUESTION: how to make sure muscles in the sole of the foot's developed properly and are there any other calf n thigh stretches to help lengthen the muscles>?

Answer
Hi Jenneh. Just do the exercises exactly as described in the articles on the site I mentioned above (or get The Perfect Pointe Book and follow it).

Are you suffering from cramps in the calf muscles or just worried about the shape? I really have answered your question. If you read about foot exercises, you'll understand the dynamics of the foot/lower leg. The titles for foot exercises are pretty obvious....

All the best, Dianne