Calf Stretch (Gastrocnemius Stretch)

Indications: Who should do Calf Stretches?

Calf stretching is a standard treatment for plantar fasciitis and many other conditions associated with a tight calf muscle or Achilles tendon. The calf muscle tends to stiffen as a person ages or after the lower leg has been immobilized for any length of time. It is usually the outer calf muscle, the gastrocnemius, that is tight. So, a typical calf stretch is stretching the gastrocnemius.

Calf Stretch: How it’s done

• Lean forward with your hands on the wall. Place the leg to be stretched back and keep the knee straight. Turn your foot inwards so that you feel the stretch in your calf, and not on the inside of your ankle. The knee is kept straight in order to stretch the gastrocnemius muscle, which is the outer calf muscle. It is this muscle, as opposed to the deeper soleus muscle, that is usually tight.
• A typical gastrocnemius calf stretching routine would involve stretching for a total of 5 or more minutes each day. For example, 30 seconds a side and then alternate for a total of 5 minutes (2.5 minutes each side).
• Calf stretching needs to be performed regularly (ex. daily) for a minimum of 4-6 weeks before any significant effect will be noted.

Edited September 29th, 2024

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