Flexibility: "Leaning Calf"

Straight Leg Version
Back Foot MUST be PERFECTLY Straight Forward!!!   
 
Bent Leg Version

OBJECTIVE: Open up calves, heels, & ankles.

1. Lean into wall with straight leg behind and heel ON GROUND.

2. Both feet should be straight forward—absolutely NO turning out!

3. For variety on a second set, do the same, but bend the back knee & drop into a semi-crouching position.

4. Hold stretch 20-30 seconds.

5. Also try my "Dynamic" Calf Stretch.

Tips: A very simple and user-friendly stretch for lower leg areas.  The critical point is to NOT angle back foot--the back foot must be pointed perfectly straight forward to get the maximum benefit.

• To make it easier, get closer to wall.  To increase difficulty, move feet further from wall.  Injuries near the Achilles Heel area are very slow to recover and very painful, so this is a great exercise if you have tightness in the lower leg.  People that don't have functional flexibility in the lower legs will "hobble" as they walk--kind of like a peg-legged pirate because their ankles are locked and not moving properly.
• Sometimes the Leaning Calf Stretch is recommended for plantar fasciitis.  In my opinion, this stretch is not effective for fixing plantar fasciitis because it stretches the Achilles heel but not really the plantar fascia of the bottom foot.  A better choice for static stretching for plantar fasciitis is the new Plantar Fascia Stretch, or to learn more, visit my Plantar Fasciitis Section.
• Flexibility Exercise Handout (Directions)
• Flexibility Exercise Handout (Organizer List Only)

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 6.27.07)

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