THREE WAYS TO BEGIN
Find a position
that suits you.
The calf includes muscles that cross different joints. A small change in knee position changes the feel of the stretch. Keep the heel supported and the sensation mild, not painful at the Achilles tendon.
You may need: Wall · mat or firm bed · towel.
01 / MOVEMENT OPTION
Straight-knee wall stretch.
15–20 seconds or less · release sooner whenever needed
Set up.
Face a wall with your hands resting on it. Step one foot back, keeping both feet pointing forward.
Move slowly.
- Bend the front knee while the back knee stays comfortably straight and its heel remains down.
- Lean forward a little until the back calf feels a mild stretch.
- Hold for 15–20 seconds or less. Step in to release and change legs.
What to notice.
Gentle tension in the back calf, with no heel, ankle or knee pain.
Make it easier.
Shorten the step or reduce the lean. Do not bounce or twist the back foot outward.
Technique reference: NHS: supported calf stretch. A gentle adaptation of the technique shown in this source. Timing and repetitions should suit your circumstances.
02 / MOVEMENT OPTION
Bent-knee wall stretch.
Up to 15 seconds to begin · release sooner whenever needed
Set up.
Use the same wall support with one foot behind the other. Keep the back heel flat.
Move slowly.
- Bend the back knee a little as well as the front knee, keeping both knees in line with the feet.
- Shift forward only enough to notice a gentle stretch lower in the back calf.
- Pause for up to 15 seconds, or less if needed. Straighten gently, step in and change sides.
What to notice.
A lower-calf stretch, without a pinch at the front of the ankle.
Make it easier.
Use a shorter stance and a smaller knee bend. Keep the heel down rather than forcing more range.
Technique reference: Bexley MSK NHS: bent-knee soleus stretch. A gentle adaptation of the technique shown in this source. Timing and repetitions should suit your circumstances.
03 / MOVEMENT OPTION
Seated towel stretch.
Up to 20 seconds; shorter is fine · release sooner whenever needed
Set up.
Sit with one leg supported straight ahead on a mat or firm bed. Loop a towel around the ball of that foot.
Move slowly.
- Hold the towel ends with relaxed shoulders. Keep the knee straight but not locked.
- Gently draw the towel toward you so the foot tips back, stopping at a light calf stretch.
- Hold for up to 20 seconds or less, release the tension slowly and switch legs.
What to notice.
Mild calf tension, not pain through the foot or a pulling sensation down the whole leg.
Make it easier.
Use less towel tension or soften the knee. Sit with your back supported if needed; do not pull hard with your arms.
Technique reference: Move Better Gwent NHS: towel calf stretch. A gentle adaptation of the technique shown in this source. Timing and repetitions should suit your circumstances.