Calf Stretch
Tight calf muscles pull on the heel and the band of tissue under the foot, and are commonly linked to heel pain and plantar fasciitis. The wall calf stretch is simple, needs only a wall, and is part of most heel pain programmes.
Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.
How to do it
- 1
Stand facing a wall with both hands on it at shoulder height.
- 2
Step one foot back. Keep the back leg straight and the heel flat on the floor. Point both feet straight ahead.
- 3
Bend the front knee and lean your hips towards the wall until you feel a stretch in the calf of the back leg.
- 4
Hold for 30 seconds, breathing normally.
- 5
Change legs and repeat.
How many
3 holds of 30 seconds on each leg, 2 to 3 times a day. Many people with heel pain find it helps to stretch before getting up in the morning and after sitting.
Common mistakes
Lifting the back heel. The heel must stay down for the stretch to work.
Turning the back foot out. Keep it pointing at the wall.
Bouncing. Hold the stretch steadily.
Make it easier
Take a smaller step back, or sit with the leg out straight and pull your toes towards you with a towel.
Make it harder
Step further back. Then repeat with the back knee slightly bent, which stretches the lower calf muscle.
Who it helps
When to stop and check
Heel pain with swelling, pain at night or numbness should be checked. If you have a sudden sharp pain at the back of the ankle, as if kicked, see a doctor, as it can be an Achilles tendon injury.
Not sure you are doing it right? A physiotherapist can watch you on a video call, correct your form and build a full programme around it.
Get my form checkedFrequently asked questions
Does calf stretching help plantar fasciitis?
How long should I hold a calf stretch?
Related
More ankle, calf and balance exercises
Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra