Calf stretches are best done both with your leg straight and then with a bent knee. Straight leg calf stretches target the larger gastrocnemius muscle and bent knee stretches target the deeper soleus muscle. This is because the gastrocnemius attaches above the knee to the femur, whilst the soleus attaches below the knee.
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Hold both calf stretches for 20 seconds and perform 2 to 3 sets. You can repeat this for up to three times a day.
Calf stretch straight leg
- Place your hands on the wall and step forward with the foot you are not stretching
- Keep your toes pointed forward and your back heel on the ground and lean into the wall without bending your back knee
Calf stretch bent knee:
- Place your hands on the wall and step forward with the foot you are not stretching
- Keep your toes pointed forward and your back heel on the ground and lean into the wall
- Bend the knee and ease in to feel a stretch lower down at the back of your leg
Main muscles involved
The calf muscles which are:
- Gastrocnemius
- Soleus
