Main muscles involved: Gastrocnemius, Soleus, Tibialis Posterior)
The following calf stretches are designed to improve the flexibility of the calf muscles (Figure 1). You should discuss the suitability of these calf stretches with your physiotherapist prior to commencing them.
To begin with, the calf stretches should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally you should choose one or two calf stretches that feel comfortable for you and performed them 3 times daily. As your flexibility improves, the calf stretches can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain free.
Basic Calf Stretches
Calf Stretch with Towel
Begin this calf stretch in long sitting with your leg to be stretched in front of you. Your knee and back should be straight and a towel or rigid band placed around your foot as demonstrated (figure 2). Using your foot, ankle and the towel, bring your toes towards your head until you feel a stretch in the back of your calf, Achilles tendon or leg. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch provided the exercise is pain free.
Calf Stretch (Soleus)
Begin this calf stretch with your hands against the wall and your leg to be stretched in front of you as demonstrated (figure 3). Keep your heel down. Gently move your knee forward over your toes until you feel a stretch in the back of your calf or Achilles tendon (figure 3). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free
Calf Stretch (Gastrocnemius)
Begin this calf stretch with your hands against the wall and your leg to be stretched behind you as demonstrated (figure 4). Keep your heel down, knee straight and feet pointing forwards. Gently lunge forwards until you feel a stretch in the back of your calf or knee (figure 4). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.
