Calf Stretches

Calf stretches are important for the flexibility and range of motion of the calf and lower leg muscles. Good calf flexibility allows for the unrestricted and pain free movement of the calf and lower leg.

Sports that benefit from the calf stretches below include: Basketball and Netball; Boxing; Cycling; Hiking, Backpacking, Mountaineering and Orienteering; Ice hockey and Field hockey; Ice Skating, Roller Skating and Inline Skating; Martial Arts; racquet sports like Tennis, Badminton and Squash; Running, Track and Cross Country; running sports like Football, Soccer, Gridiron and Rugby; Snow Skiing and Water Skiing; Surfing; Swimming; Walking and Race Walking.

Calf Stretching Videos



Standing Calf Stretch

Stand with one knee bent and the other leg straight out in front. Point your toes towards your body and lean forward. Keep your back straight and rest your hands on your bent knee. Make sure your toes are pointing upward. Letting your toes point to one side will cause this stretch to put uneven tension on the calf muscles. Over an extended period of time, this could lead to a muscle imbalance. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.



Standing Heel-Back Calf Stretch

Stand upright and then take one big step backwards. Keep your back leg straight and push your heel to the ground. Make sure the toes of your back leg are facing forward. Letting your toes point to one side will cause this stretch to put uneven tension on the calf muscles. Over an extended period of time, this could lead to a muscle imbalance. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.



Leaning Heel-Back Calf Stretch

Stand upright and lean against a wall. Place one foot as far from the wall as is comfortable and make sure that both toes are facing forward and your heel is on the ground. Keep your back leg straight and lean towards the wall. Make sure the toes of your back leg are facing forward. Letting your toes point to one side will cause this stretch to put uneven tension on the calf muscles. Over an extended period of time, this could lead to a muscle imbalance. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.


Source: The Stretching Institute