foot & ankle focus
Wall Calf Stretch
A standing stretch against a wall for the big calf muscle, which tightens with walking, running and wearing heels.
Key cue: Back heel down, toes forward, lean in until the calf stretches.
Area
foot & ankle
Level
beginner
Volume
30s/side
Goal
mobility
How to do it
- 1Stand about an arm's length from a wall with both hands on it at chest height.
- 2Step one foot back, keeping that leg straight, the heel pressed into the floor and your toes pointing forward.
- 3Bend the front leg and lean towards the wall until you feel a stretch in the calf of the back leg.
- 4Hold for 30 seconds, then change legs. For the lower calf, shorten your stance and bend the back knee slightly.
Easier and harder versions
- Easier
- Stand a little closer to the wall and hold for 15 seconds.
- Harder
- Step the back foot a little further back, keeping the heel flat, and hold for up to 45 seconds.
Helps with
Commonly used for:
Tight calvesPlantar heel painAnkle stiffness
Read more
Benefits
- Eases tightness at the back of the lower leg
- Helps ankle movement when squatting and stepping
- Quick to do before or after walking
Muscles worked
Stretch. Stretches your calf, soleus and Achilles tendon.
CalfSoleusAchilles tendon
Form tips
- Point both feet straight ahead, not outwards.
- Lean from the ankle, keeping your body in one straight line.
Common mistakes
- Lifting the back heel.
- Arching your back instead of leaning in.
When to avoid or modify
- Stretch to a mild pull. Stop if you feel pain in the tendon just above the heel.
- Keep both hands on the wall, and wear non-slip shoes or stand on a non-slip floor.
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
More for the feet & ankles