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

Videos that might interest you

Sensorimotor stimulation of the foot soles - releaving the foot by using balance hedgehog

Stretching and relaxation of the peroneal muscles

Straightening the spine and intra abdominal pressure in a standing

Related exercises

Sensorimotor stimulation of the foot soles - releaving the foot by using balance hedgehog

Feet are often being overloaded, therefore it is optional to prevent the muscle overload of the lower half of the…

Stretching and relaxation of the peroneal muscles

This exercise will relieve the muscle tension in the front and back side of the peroneal muscles, with that you…

Straightening the spine while lying on the back with the legs up

Goal of the exercise: Activation of core stability system of the spine, pelvis and torso Relaxing the muscles in the…

Straightening the spine and intra abdominal pressure in a standing

Goal of the exercise: Straightening spine and head posture Activation of core stability Strengthening the muscles around shoulders and shoulder…

Straightening the spine and intra abdominal pressure in a squatting position

Goal of the exercise: Straight spine and correct head posture Activation of the core stability Stabilization of pelvis,hips, knee joints…

Bobath exercise - exercise for improved walking on the healthy side

Physiotherapeutic rehabilitation exercise after stroke Goal of the exercise: Improved coordination during walking Attaining normal rhythmical walk Improved coordination of…

Bobath exercise - exercise for improved coordination of walking

Physiotherapeutic rehabilitation exercise after stroke Goal of the exercise: Improved coordination during walking Attaining normal rhythmical walk Improved coordination of…

Bobath exercise - exercise for improved coordination of the torso and arms

Physiotherapeutic rehabilitation exercise after stroke Goal of the exercise: Improved coordination during walking Attaining normal rhythmical walk Improved coordination of…