(Flexibility) Exercise > Stretches >

(on Wikipedia)

The Calf

Standing Calf Stretch ∞

• From a relaxed standing position (feet not together, and not far apart), take a step forward.

  • Your feet should be relaxed, flat on the floor and pointed forward.
  • Your legs should be straight
  • Your back should be relaxed (keep posture/form)
  • Your weight should be distributed evenly, not over one or the other leg.

• Gently bend the forward leg, keeping your weight distributed evenly.

  • Do not bounce.
  • Keep your torso relaxed.
  • Keep your feet flat on the floor.
• Hold 15 seconds, switch legs.

• Repeat twice.

Variations ∞

• Stretching an arm out (keeping the other relaxed) is a great way to achieve multiple results with one action.

References ∞

• https://web.archive.org/web/20130628055159/http://www.nismat.org:80/traintip/runner/stretch.html

Standing Wall Calf Stretch ∞

• Stand facing about arms length away from a wall. Place your palms on the wall, fingers pointed up.

  • Your feet should be in a natural standing position. Not together and not far apart.
  • Your feet should be relaxed, flat on the floor and pointed forward.
  • Your back should be relaxed.
  • Your neck should stay relaxed, with your head lined up appropriately as with good posture.

• Gently lean into the wall, keeping your feet flat on the floor.

  • Do not bounce.
  • Keep your legs straight and relaxed.
• Hold for 30 seconds, relax.

• Repeat 2-3 times.

Variations ∞

• Pointing the feet in different directions will give different results.
• Different foot placements will give different results.
• Placing a book under the front part the foot, with the heel hanging down, will deepen the stretch.

• Doing gentle pushups on the wall is a variation.

References ∞

• https://web.archive.org/web/20130628055159/http://www.nismat.org:80/traintip/runner/stretch.html
• https://web.archive.org/web/20040912101314/http://walking.about.com/cs/rwtechnique/a/rwcalfstretch.htm
• https://web.archive.org/web/20170816055130/http://www.mckinley.uiuc.edu:80/Handouts/anklesprain/anklesprain.html
• https://web.archive.org/web/20190716204241/http://www.coolrunning.com/engine/2/2_1/126.shtml

• https://web.archive.org/web/20071012032254/http://www.footankleinstitute.com:80/Stretch.html

Notes ∞

• This also works parts of the arm.

Chair-Assisted Calf Stretch ∞

• Stand next to a chair and place one foot on the seat.

  • Your feet should be relaxed, flat and pointed forward.

• Lean over the chair, using the back of the chair for support.

  • Do not bounce.
  • Your feet should stay flat.
  • Your back should stay relaxed.

Notes ∞

• How long is this held?

• How many repetitions?

References ∞

• https://web.archive.org/web/20130628055159/http://www.nismat.org:80/traintip/runner/stretch.html