Stretching Exercises for the Heels & Calves

Stretches for the calves and ankles go hand-in-hand because of the close relationship of the gastrocnemius muscle, soleus muscle and Achilles tendon. The muscles of the calf and heel allow you to walk, run, swim, stand and point your toes. Since these muscles are used so frequently, they deserve a stretching routine to increase flexibility and possibly reduce your risk of calf- and ankle-related injuries. Always consult with your doctor before starting a stretching routine, especially if you have a pre-existing leg or ankle injury.

  1. Standing Calf Stretch

    • To perform standing calf stretches, stand about 2.5 feet from a wall with your toes facing the wall. Step forward with your right foot so your big right toe is about 6 inches from the wall while keeping your left foot flat on the ground behind you. Place your palms flat on the wall so your wrists are level with your nose while keeping your thumbs shoulder-width apart. Bend your elbows and your right knee as you move your shoulders and chest toward the wall until you feel a painless stretch in your left calf muscle. Keep your left heel on the floor during the stretch to allow both your calf and your ankle to be stretched. During the stretch, keep your head even with your spine while contracting your abdominal muscles for additional back support. Hold the stretch for 30 seconds and then switch legs.

    Platform Stretch

    • You can do the step stretch with a stair, a platform or even a secure piece of 2-by-4 board. Face your platform choice and place both of your feet flat on the platform with your heels even with the edge behind you. If you're using a board, just stand with your toes touching the side of the board. Place the ball of your right foot on the edge of the platform, so your arch and heel hang off the platform. Lower your right heel toward the ground using slow and controlled motions while the ball of your foot remains on the platform. Once you feel the stretch, hold this position for 30 seconds then switch to your left foot.

    Towel Stretch

    • Sit with your knees bent and your feet flat on the floor in front of your body. Engage your abdominal muscles to help stabilize your spinal column during the stretch. Place the center of a towel under the ball of your right foot and with one end of the towel in each hand, extend your right leg. Keep your left knee bent and your left foot flat on the ground so it's level with your right knee. Gently pull the towel toward your body until you feel a stretch. Hold the stretch for 30 seconds and then switch legs.

    Downward-Facing Dog

    • Start on your hands and knees while engaging your abdominal muscles to keep your spine stable and straight. Your back does not arch during Downward-Facing Dog. Keep your knees on the ground, and as you bring your ankles off the ground flex your ankle so your toes are on the floor. Simultaneously extend your elbows and knees so your buttocks are in the air and you're in an upside-down V-shape position. Deepen the stretch by pushing your palms in an upward motion against the floor so your thighs move backward. Hold this stretch for 30 seconds.