(Weight Bearing, Gastrocnemius and Soleus)
Why Do This Exercise?
To stretch the calf muscles.
How To Do This Exercise?
- This first exercise is for the gastrocnemius primarily.
- This exercise is best done on a step. If you don’t have a step accessible, use a telephone book instead. Or a curb.
- Stand with the ball of your foot on the step. Keep your knees straight, and do not bend them! You will need something to hold onto keep your balance, like a rail, or a wall, or the back of a chair.
- Let your heels drop until a stretch is felt at the back of the lower leg, and behind the knees.
- Hold the stretch for 10-15 seconds.
- Repeat as instructed below.
An optional extra step is to stretch the deeper muscles that do NOT cross the knee (including the soleus). The process is exactly the same, except with a slight bend in the knees. If these muscles are tight, you will feel the stretch lower in the leg, and not behind the knee.
Repeat the stretch ..... times 1 2 3 times daily
With knees straight / knees bent