Calf Strain Stretching

By
Jonathan Cluett, MD

Jonathan Cluett, MD, is board-certified in orthopedic surgery. He served as assistant team physician to Chivas USA (Major League Soccer) and the United States men's and women's national soccer teams.

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Jonathan Cluett, MD
Medically reviewed by
Medically reviewed by Stuart Hershman, MD on January 05, 2020

Stuart Hershman, MD, is board-certified in orthopaedic surgery. He is the director of adult spinal deformity & complex spinal reconstruction at Massachusetts General Hospital and is on the faculty at Harvard Medical School.

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Stuart Hershman, MD
on January 05, 2020
1

Calf Stretch

calf stretch
ferrantraite / Getty Images

The easiest way to do the calf stretch is by standing about 1 to 2 feet from a wall.

  • 1. Lean against the wall with your arms outstretched.
  • 2. Place one foot under your shoulders and one foot behind your body.
  • 3. Keep your back foot flat on the ground, and feel a stretch in the back of your heel (the Achilles tendon).
  • 4. Hold the stretch for a count of 10, and repeat. Do both sides.

To accentuate this stretch, point your back knee down toward the ground while keeping the foot flat on the floor.

2

Toe Dips

stair stretch
Costantino Costa / Getty Images

To perform a toe dip, find a sturdy box, stair step or curb.

  • 1. Stand on the edge of the ledge with your toes. Have something to hold on to for balance.
  • 2. Keeping your toes on the ledge, allow your heel to drop down to the ground.
  • 3. Feel the stretch in the back of the leg. Try to relax and allow the heel to continue to stretch down toward the ground.

You can do both feet at once, but you will get a better stretch if you do one foot at a time. Start with both, and when you feel comfortable, do one at a time.

3

Heel Cord Stretch

heel stretch
Johner Images / Getty Images

A heel cord stretch is either done by leaning forward and grasping your foot, or by using something to help if you aren't flexible enough.  If you need help, use a towel, a sheet or a rubber Thera-Band given to you by your physical therapist.

  • 1. Hold the ends of the towel, and loop the middle around your toes.
  • 2. Keep your knee straight with your toes pointing up.
  • 3. Pull the towel ends, pulling your toes toward your body.

This will stretch both the back of your leg and the bottom of your foot.

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