NB: Before any stretch, ensure you are warmed up – stretching a cold muscle can lead to injury. If it hurts…stop!. Don’t overdo it! If in doubt, ask a professional before attempting a stretching routine.

This is a great stretch to help with those sore or stiff calf muscles – the muscles found on the lower half at the back of your leg. I don’t want to get too technical but we have two main muscles that are referred to as calves.

The gastrocnemius and the soleus – the gastroc is the one you can easily feel and self massage or roll as it is closer to the surface and sits on top of the soleus, the soleus a bit more difficult to self massage as it is hidden underneath the gastroc. 

The stretch will show two variations which means both muscles will get a good stretch (and hopefully if done correctly you will be able to feel it in the different muscles.

Step by Step Instructions (See pictures)

Gastrocnemius (Should feel the stretch in the upper part of your ‘calf muscles’)

• Stand arm’s length from a wall & Lean forward – arms shoulder width apart  on the wall
• Move the leg to be stretched away from the wall (keep heel on the ground)
• Other leg closer to the wall in a comfortable position
• Lean into the wall until you feel the stretch in your calf
• Hold for 15-30 seconds then repeat on other leg (breathing slowly and rhythmically)

Soleus – variation (You should feel this stretch lower down towards your ankle)

• The only difference to the above is when you lean into the wall – bend the knee of the back leg

Hopefully the pictures will help but please do not hesitate to ask about any of these stretches and I will happily demonstrate.

There are many other calf stretches so if you don’t get on with these just ask and I can advise others