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Calf Stretch

Calf-stretch by Naas Physio Clinic

Different Methods for performing calf stretches

1) Calf Stretch in Lunge position

Set up:

  • Lunge standing (One leg forward, other leg behind and hands resting on the wall)


  • Lean forward until you feel a good stretch along the back of the rear calf. Ensure you keep your heel in contact with the floor and refrain from bouncing movements.
  • Make sure the back heel remains in contact with the ground and feet pointing straight ahead.
  • You will feel a stretch in the calf of the back leg.
  • Hold this position for 30 seconds.



Method 2

Set up:

  • Standing facing the wall


  • Standing on one foot, place the other heel in front. Toes should touch the wall.
  • Both knees should be straight and hands are on the wall for support.
  • You will feel a tolerable stretch in the calf of the front leg.
  • Hold this position for 30 seconds.


3) Calf Stretch Off Edge of Step

Set up:

  • Standing on the edge of the stairs
  • Both heels unsupported.


  • Slowly lower both heels.
  • Keep knees straight.
  • You will feel a stretch in both calf muscles. This position is recommended for athletes and sports persons.
  • Hold the hand rail for support.
  • Hold this position for 30 seconds
  • Repeat 3-5 times.

Ankle Joint mobilisation

Apart from a tight muscle, the joint range can also be restricted due to a tight capsule. Self mobilisation of the specific joint stretches its capsule resulting in increased range. At Naas Physiotherapy Clinic we specialise in joint mobilisation techniques.

Ankle self mobilisation method


  • Stand facing the wall in lunge position
  • Both feet pointing straight ahead


  • Drive the knee of the front leg towards the wall.
  • Keep both heels in contact with the floor
  • Move back and forth in small range
  • Repeat 10 times. Rest & perform 2 sets. (20 reps in total)
  • Repeat with the other leg


Stretching Technique Tips:

  • Forceful stretching for a quicker gain is an absolute no-no.
  • Avoid breath holding while stretching

These exercises should be carried out under the supervision of a qualified physiotherapist or a medical professional. A full examination of the lower body should precede these exercises. The management accepts no responsibility for the issues arising due to unsupervised performance of these techniques.


We are delighted to welcome you to Naas Physio Clinic website (Chartered Physiotherapy & Chiropractor). We take pride in offering the best available Physiotherapy & Chiropractor expertise to Naas & Newbridge.

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