Stretching Calf

Purpose of the exercise

Flexibility exercise for the calf muscles (gastrocnemius and soleus) and Achilles tendon. Improves ankle mobility (dorsal flexion), reduces tension in the calves and helps prevent calf injuries, Achilles tendonitis and plantar fasciitis. Also effective for improving squat depth and running technique.

Supplies

• Wall or stable object to lean against
• Flat, stable surface
• Sports shoes or barefoot (both possible)
• Optional: step or elevation for more intensive stretching

Starting position

1. Stand in front of a wall about an arm's length away
2. Place your hands against the wall at shoulder height
3. Put one leg back (about 60-90 cm behind your front foot)
4. Keep your back leg fully extended
5. Place both feet straight forward (not turned outwards)
6. Keep your back heel flat on the ground
7. Your front leg may be slightly bent

Implementation

Gastrocnemius stretch (extended leg):

1.Keep your back leg fully extended
2.Slowly lean forward with your hips
3.Actively push your back heel into the ground
4.Feel the stretch in your upper calf
5.Hold this position for 30-45 seconds
6.Relax and repeat on the other side
7.Repeat 2-3 times per leg

Soleus stretch (bent leg):

8. Bring your back foot slightly closer to the front
9. Bend your back knee (stay on the ground with heel)
10. Push your knee forward over your toes
11. Feel the stretch deeper/lower in your calf and Achilles tendon
12. Hold for 30-45 seconds
13. Repeat 2-3 times per leg

Points of interest

• ✓ Always keep your back heel on the ground
• ✓ Place your foot straight forward (not outward)
• ✓ Stretch slowly and in a controlled manner (no bouncing)
• ✓ Breathe calmly during the stretch
• ✓ Feel a pleasant stretch, no pain
• ✓ Keep your back straight while leaning forward
• ✗ Avoid bouncing or jerky movements
• ✗ Don't lift your heel off the ground
• ✗ Don't turn your foot outwards
• ✗ Don't just lean with your upper body (move from your hips)
• ✗ Pull too far when in pain or cramp
• ✗ Don't lock your knee excessively (slight tension is ok)

Progression

• Start: Short distance to wall, 20-30 seconds hold
• Advanced: Longer distance to wall, 30-45 seconds hold
• Heavier: deeper lean/step further back
• Additional challenge: Use a step (front foot on elevation)
• More intensive: Calf stretch on step with back foot hanging over edge
• More complex: Dynamic calf stretching (alternating between stretching and relaxing)
• Advanced: Single-leg calf stretch with weight in hands
• Post-training: longer hold times (60-90 seconds)

When this exercise

This exercise is suitable as part of warm-up (dynamic) or cool-down (static) for workouts that involve loading the calves. Ideal for runners, footballers, basketball players, dancers and other athletes who do a lot of running, jumping or forefoot movement. Very effective in rehabilitation after calf injuries, Achilles tendon problems, ankle injuries or plantar fasciitis to restore mobility (in consultation with physiotherapist). Also valuable for people who walk on heels a lot or sit for long periods of time, which can lead to short calf muscles. Perfect as a daily exercise for people with stiff calves or limited ankle mobility. Always perform after warm-up or after training for optimal results. For acute calf injuries or Achilles pain, have it assessed by a healthcare professional before intensive stretching. Do not force in pain - stretching should feel comfortable.