Indications: who should do calf stretches?
Calf stretching is a standard treatment for plantar fasciitis and any other condition 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.
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.
A typical 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 10th, 2015