Calf Stretch
Contraindications
- Avoid if you have an acute calf muscle tear
- Stop if you feel sharp or sudden pain
- Do not bounce — hold the stretch steady
- Use caution if you have peripheral neuropathy or reduced sensation in the feet
Benefits
- Reduces calf muscle tightness and stiffness
- Improves ankle range of motion
- Helps prevent plantar fasciitis by reducing tension on the plantar fascia
- Aids recovery from shin splints and Achilles tendonitis
- Improves walking and running biomechanics
How to Perform the Calf Stretch
Stand facing a wall at arm's length. Place both hands on the wall at shoulder height.
Step your right foot back about one leg length, keeping your right knee straight and right heel flat on the floor.
Bend your left knee forward until you feel a stretch in your right calf. Keep your right heel firmly planted on the floor.
Hold for 30–60 seconds while breathing deeply. Switch legs and repeat.
Gastrocnemius vs Soleus Stretch
The above stretch targets the gastrocnemius (knee straight). To target the soleus, bend the back knee slightly while keeping the heel down. This variation is important for complete calf flexibility.
Frequently Asked Questions
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