Knee Exercises

Calf Stretch

The calf stretch lengthens the two calf muscles and the Achilles tendon. Tight calves limit ankle movement, affect walking and are linked with plantar fasciitis and Achilles pain.

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What it does

The gastrocnemius crosses the knee and the soleus doesn't, so stretching with the knee straight and then bent covers both.

You will often see it in our programmes for plantar fasciitis, achilles tendon rupture and ankle fracture, and it features in our sports physiotherapy programmes.

How to do it

Stand facing a wall with hands on it.
Step one foot back, keeping the heel down and toes pointing forward.
Bend the front knee and lean towards the wall until you feel a stretch in the back calf.
Hold 30 seconds.
Then bend the back knee slightly, keeping the heel down, to stretch the lower calf. Hold 30 seconds.

How much

2 to 3 holds of each version, each leg, twice a day.

Common mistakes

Letting the back heel lift.
Turning the back foot outwards.

Stop and check with us if

After an Achilles rupture, follow your rehab timeline before stretching.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Does calf stretching help heel pain?

It's commonly included in plantar fasciitis treatment together with strengthening.

Can I stretch on a step?

Yes, by dropping the heel over the edge. It's stronger, so build up carefully.

Related treatments

Sports

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.