Calf, ankle and foot stretches
Stretches for the calf, ankle, shin, sole and toes. There are versions using a wall, a step or a chair.
How to choose
- With the knee straight you tend to feel the stretch higher up the calf; with the knee bent, lower down.
- Keep the heel on the floor, with the toes and knee pointing the same way.
Self-stretches9 lessons
Wall Calf Stretch
Gastrocnemius and ankle
- Standing
- Wall
- Self
Bent-Knee Calf Stretch
Soleus and ankle
- Standing
- Wall
- Self
Step Calf Stretch
Back of the lower leg
- Standing
- Wall
- Step
- Self
Seated Towel Calf Stretch
Gastrocnemius and back of the ankle
- Chair
- Towel
- Self
Seated Toe and Plantar Stretch
Sole of the foot and toes
- Chair
- Self
Standing Shin Stretch
Front of the shin (tibialis anterior)
- Standing
- Wall
- Self
Down Dog Pedal
Calves and back of the thighs
- All fours
- Dynamic
Ankle Dorsiflexion Rock
Ankle and calf
- Standing
- Chair
- Dynamic
Kneeling Toe Stretch
Toes and sole of the foot
- All fours
- Self
Assisted stretches (for trainers)6 lessons
Stretches in which the trainer supports the other person’s body.
Straight-Knee Calf Stretch
Gastrocnemius and ankle dorsiflexion
- Floor / on your back
- Assisted
Bent-Knee Calf Stretch
Soleus and ankle dorsiflexion
- Floor / on your back
- Assisted
Anterior Ankle Stretch
Front of the ankle (plantar flexion)
- Floor / on your back
- Assisted
Supported Toe Extension
Toes and sole of the foot
- Floor / on your back
- Assisted
Gastrocnemius PNF Stretch
Gastrocnemius
- Floor / on your back
- Assisted · PNF
Soleus PNF Stretch
Soleus
- Floor / on your back
- Assisted · PNF
Caution
For stretches on a step, hold on to a handrail or the wall, and do not drop the heel suddenly. Stop if you feel sharp pain, numbness or dizziness. If you are under medical care, recovering from surgery or pregnant, check with your healthcare professional first.