Stretching the calf and the Achilles tendon

This exercise will thoroughly stretch your calf muscles and the achilles tendons. Exercise it before and after every physical activity, sport (running, cycling, tourism, …). If you will do this exercise often and regularly, you will prevent overloading in the calf muscles, formation of heel spurs, damage of soft tissues in knee etc…

Goal of the exercise:

  • Stretching calf muscles
  • Stretching the foot “bender of the fingers”
  • Increased range of movement in ankle area
  • Prevention against pain of the achilles tendon
  • Prevention of formation of the heel spur
Default position
  • Stand against the wall, or any other firm object (closet)
  • Straighten up in your back
Phase 1
  • Place the stretched leg backwards
  • Keep the whole stretched foot on the ground and point it forward
  • Stretch out the knee of the stretched leg
  • Move your pelvis forwards until you will feel stretch on you calf
  • Slightly bend the knee of the standing leg forward
  • When you’ll feel stretch on the back side of the calf and achilles tendon of the stretched leg, stay in that position for 30-60 seconds
  • Relax and repeat the whole exercise 2 times on each side
Exercise video tutorial

Common mistakes

  • Rotating the standing leg outwardly
  • Bending the knee of the stretched leg in a default phase
  • Rotation of the pelvis towards the stretched side
  • Not keeping the back straight, slouching back, bending the spine in the lumbar spine area
  • Holding the breath while stretching

How often to exercise

  • Exercise daily
  • Stay 30-60 seconds in the described position (in stretch) and repeat 2 times

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