A Gastrocnemius Stretch With Pronation

Stretching your calves is a tension-relieving and relaxing experience, especially after a long workout. The gastrocnemius is only stretched from a few positions, but this doesn't mean your flexibility is limited. A slight change in your foot position -- from flat to pronated -- shifts your stretch for improved ankle range of motion.

  1. Pronation

    • A pronated foot position resembles that of excessive flat-feet. The bottoms of your feet turn out and the insides of your feet turn down. For example, press the inside of your right foot toward the floor and notice how the bottom of your right foot faces to the right. "The Journal of Orthopaedic and Sports Physical Therapy" reports that this pronated foot position provides a change of angle on the stretch to the gastrocnemius, and improves the range of motion in the ankle.

    Stair Stretch

    • A stair provides a good base for your gastrocnemius stretch, as you can lower your heel beyond the parallel of the floor. Stand on a stair, or box, with your legs straight and then slide your right heel off the edge of the stair. Lower your right heel until you feel the stretch in your calf. Pronate your foot by gently pressing the inside of your right foot down, which raises your sole toward the right. Perform the stretch on each foot for equal benefits.

    Wall Stretch

    • The wall stretch is another effective gastrocnemius stretch. Stand facing a wall and place your hands on it at shoulder height. Step your right leg behind you approximately 2 to 3 feet and press your right heel onto the floor. Keep your right leg straight as you lean forward until you feel the stretch in your right calf. Once in the position, pronate your right foot by turning the sole of your foot slightly outward. Complete the stretch on your left leg for an equal duration.

    Stretching Guidelines

    • Warm your legs before you stretch your gastrocnemius. The muscle will lengthen to a greater degree when the tissues are warm after five to 10 minutes of movements such as walking, dancing or cycling. You can stretch your calves every day to improve your flexibility. The stretch is held motionless, without bouncing, for at least 15 to 30 seconds as you breathe normally. Repeat the stretch two to four times for the best results.