Knee and Ankle, Phase 2 · Exercise 3 of 4 KA-2 #3

Wall Calf Stretch

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Full calf flexibility

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 30-second hold for each muscle, each side

You needA wall

Demonstration video: Plantar Fascia Standing Calf Stretch (gastrocnemius and soleus muscles) (NHS Ayrshire & Arran). Follow the steps on this page if the video differs.

Photos

Wall Calf Stretch: Back leg straight — Back leg straight

Wall Calf Stretch: Back knee bent — Back knee bent

Why it helps

Your calf is actually two muscles: the gastrocnemius (the bigger one on top) and the soleus (the deeper one underneath). They need to be stretched in two DIFFERENT positions to fully open up. Tight calves limit ankle motion, which makes your knee work harder.

How to do it

Stand facing a wall. Place both hands flat on the wall at shoulder height.
Gastroc stretch: step one foot back. The BACK leg is STRAIGHT, with the heel pressed firmly into the floor. Lean forward gently. Feel the stretch in the upper part of the back-leg calf. Hold 30 seconds.
Soleus stretch: keep the same back-foot position. BEND the back-leg knee. Keep the heel down. Feel the stretch lower, near the Achilles. Hold 30 seconds.
Switch sides. Do gastroc + soleus on the other side.
60 seconds total per side. Do this 2 times a day.

Too hard? Try this

Hold for only 15 seconds. Or do them sitting with a strap looped around the foot, pulling the foot back toward you.

Too easy? Try this

Hold for 45 seconds. Or stand on a small step so the toes are higher than the heel for a deeper stretch.

Common mistakes

The back-leg heel lifts off the floor.
You lean from your low back instead of your ankles.
You bounce.

You should feel

Stretch in the upper calf (gastroc) when the back knee is straight.
Stretch in the lower calf and near the Achilles (soleus) when the back knee is bent.

You should not feel

Sharp pain anywhere.
A "snapping" feeling in the calf.

Stop right away if

Sharp calf pain.
Calf pain with redness, warmth, or swelling.
Sudden Achilles pain.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program