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
Default position
  • Stand against the wall, or any other firm object (closet)
  • Straighten up in your back
Phase 1
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
youtubeYoutube-obr
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

youtube

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

youtube

Stretching and relaxation of the peroneal muscles

youtube

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

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

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

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

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

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

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

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

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…
Brunkow - Push up and stabilization against the wrists and heels in sitting position on a balance mat

Brunkow - Push up and stabilization against the wrists and heels in sitting position on a balance mat

Acral coactivation therapy: pushing up from the step forward to a standing position by using a balance mat Goal of…