Stretches for Tight Calf Muscles

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.