Calf Strain Stretching Exercises

The following is for information purposes only. Always consult a professional before attempting self treatment.

As already discussed, a calf muscle strain can be in either the Gastrocnemius muscle or the Soleus muscle. Therefore it is important to stretch both muscles when rehabilitating this injury.

If you stretch the calf with the knee straight, the gastrocnemius is stretched. In order to stretch the soleus, you must bend the knee. Because the gastrocnemius crosses the knee joint, bending the knee will shorten the Gastrocnemius and so take it out of the stretch.

Active Stretching

Active stretching is used in the early stages of a calf injury as it applies only a gentle stretch to the muscle. Muscles work in pairs (agonists and antagonists). By contracting the muscles in the front of the lower leg, the muscles at the back must relax.

In order to stretch the gastrocnemius, sit on the floor with the leg straight out in front of you. Pull the toes and foot back towards you, hold for a couple of seconds and relax. Repeat this 10-20 times.

To stretch the soleus muscle, sit with the knees bent and feet on the floor. Raise the toes and foot up towards you, keeping the heel on the floor. Hold for a couple of seconds, relax and repeat 10-20 times.

Gastrocnemius Stretch

• Stand with the leg to be stretched at the back and hands on a wall at shoulder height.
• Bend the front knee and lean forwards, keeping the back knee straight and the heel down.
• When you can feel a stretch, hold for 20-30 seconds.
  If you feel the stretch ease off, lean further forwards until you can feel it again.
• Repeat 3 times each time and 3-5 times a day.

Stretching Using a Step

• If you have very flexible calf muscles, or as you progress you may need to use a step to achieve a better stretch.
• This should be performed instead of the above gastrocnemius stretch. You don't need to do both!
• Stand with the toes on the step and heel off the back.
• Make sure you have something to hold on to
• Lower the heels off the step until you can feel a stretch
• Hold for 20-30 seconds
• If you feel the stretch ease off, drop the heels further until you can feel it again.
• Repeat 3 times and do this 3-5 times a day

Stretching the Soleus Muscle

• Stand in front of a wall, with the leg to be stretched at the back and hands on the wall at shoulder height.
• Bend both knees into a squat position, keeping the heels on the floor.
• Lean forwards slightly so your weight is on the balls of your feet, but keep the heels down!
• Once you can feel a stretch, hold for 20-30 seconds.
• If the stretch eases off, lean further forwards or bend the knees lower until you can feel it again.
• Repeat 3 times and do this 3-5 times a day.