How to Stretch the gastrocnemius

The gastrocnemius is one of the two main muscles of the calf. Together with the soleus muscle, it merges and attaches to the heel forming the Achilles tendon. Because this muscle crosses both the knee and ankle joints, the best way to stretch it is with a straight leg from either a standing or sitting position. No published research has investigated differences in effectiveness between these two body positions.

Instructions

  1. Standing Gastrocnemius Stretch

    • 1

      Stand facing the wall, an arm's length away.

    • 2

      Take a step forward with your left leg. Point both feet forward.

    • 3

      Place your hands flat on the wall at shoulder height. Keep your arms slightly bent.

    • 4

      Bend your front knee slowly and lean your body into the wall with your body weight supported on your hands. Keep your rear leg straight and your foot flat on the floor.

    • 5

      Press the ball of your foot into the floor for six seconds at 50 percent of maximum effort.

    • 6

      Stop your foot press. Lean further into the wall. Keep your rear leg straight with your heel on the floor.

    • 7

      Stop moving when you feel a comfortable stretch in your rear leg calf muscle.

    • 8

      Hold the stretch for 15 seconds.

    Seated Gastrocnemius Stretch

    • 9

      Sit on the floor with both legs straight out in front of you.

    • 10

      Loop a towel or rope around the ball of the foot of one straight leg.

    • 11

      Pull the ball of your foot gently backwards to the end of your initial ankle range of movement. Keep the tension on the rope constant.

    • 12

      Push the ball of your foot against the rope at 50 percent of maximum force for six seconds. Keep the position of the rope fixed.

    • 13

      Relax your foot and pull back with the rope until a comfortable stretch is felt in your straight leg calf muscle. Hold the stretch for 15 seconds.