Stretching the calf and Achilles tendon

This exercise will help you stretch your calves and Achilles tendons. If you will exercise regularly, you can prevent any overload on the calf muscle, formation of heel spurs, damage of the soft tissues in the knee etc…

Goal of the exercise:

  • Stretching the calf muscle
  • Stretching the toe flexors
  • Increased movement range in the ankle
  • Prevention against pain in the Achilles tendon
  • Prevention against formation of the heel spurs
Default position
  • Stand against a wall, keep a straight posture
  • Step forwards with the leg which you want to stretch
  • The toes rest against the wall, the heel is on the ground, the foot and the calf should be in a 90 angle
Phase 1
  • Stretch your knee
  • Slightly bend the knee of the standing leg
  • Gently bow forward
  • You will feel a stretch on the back of your calf, stay in position for 30-60 seconds
  • Breath freely
  • Relax and repeat the whole exercise 2 times
Exercise video tutorial

Common mistakes

  • Rotating the standing leg inwardly
  • Bending the knee of the stretched leg
  • Rotating the pelvis to the stretched side
  • The spine is not straight, especially lower back is round
  • Holding the breath while stretching

How often to exercise

  • Exercise daily
  • Stay at least 30-60 seconds in the described position (stretching), and repeat 3 ti

Videos that might interest you

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