South Hills Foot and Ankle Associates

Calf Stretch

HOME EXERCISE PROGRAM: Calf Stretch #1

Purpose:

To stretch the gastrocnemius muscles (posterior lower leg muscles)

Position:

Stand facing the wall, hands shoulder width apart on the wall. Place one leg forward, the other behind. You may place a towel under the inside arch of the back leg to prevent foot from rolling in

Action:

  • Slowly bend the forward knee towards the wall – move from the hips keeping the back neutral. The back leg stays straight with the heel on the ground.
  • DON’T BOUNCE!
  • Hold for prescribed number of seconds
    (Your doctor will tell you how long to hold. Patient’s needs vary.)  
  • Repeat prescribed number of times with each leg, for the prescribed number of times a day
    (Your doctor will tell you how many times to repeat. Patient’s needs vary.)  

Click here to print a .PDF of the calf stretch #1 exercise.

 

HOME EXERCISE PROGRAM: Calf Stretch #2

Purpose:

To stretch the gastrocnemius muscles (posterior leg muscles).

Position:

Sit with leg straight

Action:

  • Place exercise band or hand towel around ball of your foot and pull back keeping your knee straight
  • Hold for 40 seconds
  • Repeat 5 times with each leg, 2 times a day

 

HOME EXERCISE PROGRAM: Ice Massage

  • Roll foot on a frozen water bottle for 20 minutes
  • Make sure you have a sock on or a barrier between your skin and frozen water bottle

Click here to print a .PDF of the calf stretch #2 exercise

Greentree office

412-563-1440

McMurray office

724-969-4002