Above diagram courtesy of Iemily.com
The major muscles in the calves are the gastrocnemius medial head (the more prominent muscle on the inside of the calf) and the gastrocnemius lateral head (on the outside of the calf). These two muscles, along with the soleus, are in action whenever you to go up on your toes or even take a simple step; that is why they are the most important muscles to warm up and stretch properly in Irish dance. Every time you bounce up on your foot, the pressure experienced by your calves is 3-4 times your body weight. It is vital to be good to them since they take so much abuse!
Some basic calf stretches
Stand up straight facing a wall. Place your hands on the wall for stability. Put the leg you're stretching back so that your foot is flat against the floor, toes of both legs pointing straight ahead. Slowly push your torso forward, but just enough so you feel the muscle being pulled (figure 1). If you don't feel this strecth, focus on pressing the heel of the stretching foot into the ground. If you bend the knee slightly (figure2), you will also target the shin (anterior tibial and extensor hallucis longus muscles) and the Achilles Tendon (back of the heel), both of which are also very important in Irish dance.
Above graphic courtesy of www.agingwell.state.ny.us
Stand on a stair, aerobic step or something similar. Put your foot on the edge of the object, so that the heel is hanging off - but make sure that your weight is on the leg you are not stretching. You should feel the lower part of the calf muscle stretching. Again, this will also stretch the shin. If you bend the knee of the leg you are stretching, you will also stretch the Achilles Tendon.
Above graphic courtesy of www.golffitnessacademy.com
Sit on the floor with one leg extended in front of you. Flex your foot. Reach out with your arms and touch your toes. Focus on bending from the waist.
Above graphic courtesy of www.nehb.ie/youthhealthne
