How to Stretch Your Calf Muscles

All you need for this basic calf stretch is a wall and some patience. By stretching both the gastrocnemius and soleus muscles — equally important calf muscles — you reduce the risk of Achilles tendonitis, a painful tendon rupture or problems with your feet such as plantar fascitis.

Difficulty: Easy

Instructions

1. Stand facing the wall about 3 feet away.

2. Take 1 step forward with your left foot.

3. Place your hands on the wall in front of you. Elbows slightly bent, shoulders, hips and feet are pointed directly towards the wall.

4. Bend your left knee slowly using the movement to control the amount of stretch you feel in your right calf muscle (gastrocnemius). Both heels stay on the ground.

5. Keep your right knee (back leg) straight and hold still for 15 seconds.

6. To stretch the other calf muscle (soleus) in the same leg, slowly bend your right knee, making sure to keep your right heel on the ground. Hold 15 seconds.

7. Slowly push yourself back to starting position.

8. Switch legs and repeat both the straight knee and bent knee stretches on the other leg to completely stretch your calf.

Tips & Warnings

• Avoid bouncing on your feet and concentrate on doing a smooth stretch.
• If the stretch feels uncomfortable, shorten the distance between your lead foot and your back heel.
• If you have any condition which would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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on 11/22/2005 Bouncing makes your muscles contract, instead of stretch. Slowly ease into the stretch, hold for a count of at least 10, then slowly ease out of the stretch.

on 11/22/2005 Do the same prep that you would do for your calf, but put your legs out a little further behind you. Raise your heel a little bit and slowly drop the knee of the leg you're streching. This helps to stretch the muscle that is below the calf.